What you need to do every morning to sleep better at night: 6 simple habits

0

Do not drink coffee at the end of the day, cool the room and turn off all the lights – this is what is advised to do for a good night's sleep. But is this enough? It turns out that morning habits can affect sleep, just like evening habits.

“Our circadian rhythms, which are probably the most important factor regulating our sleep, are literally a 24-hour cycle. Correct morning habits can help strengthen these rhythms and, as a result, make it easier to sleep at night,” explained Angela Holliday, MD. Bell. There are at least six science-based things you can do in the morning to help you sleep better at night.

Get up at the same time every morning

Adhering to a certain bedtime is necessary in order to facilitate the process of falling asleep. However, it is equally important to maintain a regular waking schedule for quality sleep, even on weekends. It helps strengthen your body's sleep-wake cycle. However, it is not necessary to get up at exactly 7:00. The time interval can be from 30 minutes to an hour.

Don't fall asleep twice

The desire to sleep for a few more minutes can be very strong, but doing it will not give you strength, but will only harm. Falling asleep again can prolong the feeling of sleepiness, leaving you feeling lethargic in the morning, which will later affect your night's sleep.

Sunbath as soon as possible

Exposure to natural light within an hour of waking helps regulate your circadian rhythms, making you more alert in the morning and sleepier at bedtime, reports the US Centers for Disease Control and Prevention. The fact is that light stops the production of the hormone melatonin, which promotes sleep. For the greatest benefit, you need to be in the sun for at least 15 minutes. in the first hour after waking up. Better if you go outside instead of just opening the curtains.

Make your bed and tidy up

According to research, people who make their bed every morning sleep better at night. This may be due to the fact that clutter is distracting and even increases the stress hormone. In addition, it is more peaceful to return home after work, where everything is cleaned. And feeling calm is exactly what you need before bed.

Don't neglect breakfast

Another study showed that those who eat breakfast, as a rule, , feel more energetic in the morning and sleep better at night. Dr. Holliday-Bell advises choosing foods high in protein and fiber, such as an omelet or Greek yogurt with fruit and nuts, as your first meal.

Exercise in the morning

< p>Scientists note that you will sleep better if you train in the morning rather than in the evening. In the evening, physical activity, on the contrary, excites the body. In addition, if you exercise outside in the first hour after waking up, you will get additional benefits from exposure to sunlight.