Better Sleep Habits

Getting enough sleep is a common problem for almost everyone, but sleep specialists say the key is to develop morning habits that will help you sleep better at night.

According to sleep experts, your morning routine should support your body’s circadian rhythm, the body’s natural internal process that regulates the sleep-wake cycle.

Dr. Chester Wu, a double-board-certified psychiatrist and sleep medicine specialist, explains that the body’s circadian rhythm operates on a 24-hour cycle, dictating when we feel sleepy and when we feel awake. “Health behaviors in the morning reinforce a strong circadian rhythm, promoting wakefulness during the day and sleepiness at night,” he said.

HuffPost asked Dr. Wu and other sleep health experts to share their morning routines and tips for developing better sleep habits.

1. They never stay in bed after their alarms go off.

When the alarm goes off, it’s easy to turn it off, roll over, and go back to sleep for a few more minutes. This is not what sleep health experts do, nor do they recommend it. “I try not to linger in bed because I definitely feel like that causes me to feel more lazy or groggy,” Dr. Wu said.

Chelsie Rohrscheib, a neuroscientist and sleep expert, says she immediately gets out of bed and goes somewhere else in her house. “This helps to maintain my brain’s association that the bedroom is only a place of rest, which promotes high-quality sleep,” Rohrscheib said.

Dr. Chris Winter, a neurologist and sleep health expert, said he leaves his dark room and heads toward natural light. “It is essential to get into the light,” Dr. Winter said. “Light effectively shuts off your brain’s production of melatonin and lets your body know the day has begun.”

But what if it’s the weekend? Is it okay to sleep in? If you’re like Carleara Weiss, a sleep specialist and research assistant professor at the University at Buffalo, State University of New York, you won’t sleep in.

Weiss says she gets out of bed as soon as she wakes up so that she does not disrupt her circadian rhythm. “Regular wake-up times help the biological clock regulate physiological functions, not just sleep,” Weiss said. “Sleeping in on the weekends leads to social jet lag and causes difficulty concentrating, fatigue, irritability, and headaches.”

So what do sleep experts do instead?

2. Get natural light

The sleep experts agree that it’s important to expose yourself to natural light in the morning, at least 30 minutes after getting up. This gives your sleepy, squinting eyes more time to adjust to waking up. You can follow Rohrscheib’s routine of either going outside or sitting by a window. The whole point is to get natural light to keep your circadian rhythm well-regulated, according to Rohrscheib.

“Studies have shown that a lack of sunlight exposure can reduce the quality of your sleep, contribute to insomnia, and negatively impact mood,” she said.

Keep in mind that morning light exposure not only offers benefits at night but also helps you throughout the day, according to Dr. Raj Dasgupta, a quadruple board-certified physician in internal medicine, pulmonary, critical care, and sleep medicine.

“Getting sunlight exposure first thing in the morning upon waking up can increase alertness and energy during the day, leading to improved sleep at night,” he said.

In addition to getting natural light, Dr. Winter recommends doing light—not intense—exercise. For instance, Dr. Winter said he starts his day by walking his dogs or walking with his wife to work.

Another important thing Dr. Winter does is make his bed, which is more than just a daily housekeeping chore. “It’s not only symbolically powerful, but it’s also a great deterrent for individuals who might want to slip back into bed during the day and feel the napping might adversely affect their sleep the upcoming night,” he said.

Strategies for Winding Down at Night

Just as there are healthy morning routines to support your circadian rhythm, there are also strategies that can help you calm down and relax at night.

Allison Harvey, a professor and clinical psychologist at UC Berkeley, recommends considering a wind-down routine that helps you get ready for sleep. Pre-bedtime routines can activate a series of biological and physiological reactions that signal to our bodies that it’s time to sleep.

“If we can switch off a sense of any threat that’s mounted from the day, that will support our sleep,” Harvey told NPR.

Sleep experts provided NRP with evidence-based strategies to incorporate into your pre-bedtime ritual:

Strategy 1. Dim the lights

Dim lighting can help our bodies release melatonin, a naturally produced hormone that controls our circadian rhythm and signals to our body that it’s time to sleep.

Keep minimal lighting in your home in the evening. Turn off overhead lighting in the living room and bedroom, and turn on dimmable lamps or low-wattage lamps. Turn off the lights before you go to bed because light can disrupt your sleep even if your eyes are closed, Harvey said. Using an eye mask or blackout curtains can block out any remaining light.

Strategy 2: Keep it cool

To fall asleep faster, drop your internal temperature, says Dr. Seema Khosla, a sleep medicine physician and host of Talking Sleep, a podcast from the American Academy of Sleep Medicine. This signals to your body that it’s time to sleep. “The quicker your body temperature falls, the quicker you fall asleep,” Dr. Khosla said.

To quickly lower your body temperature, Dr. Khosla suggests:

Strategy 3: Calm yourself down

It’s hard to fall asleep if you’re too excited, which is why Harvey recommends getting into a peaceful, relaxed mood before bed. “This is not the time to check one last email or text with friends about exciting plans,” Harvey said. Instead, you want to create “a sense of safety and good associations with bedtime,” she said.

Harvey suggests creating a sense of well-being by finding emotional connections to lessen worry and stress, such as hugging your partner or your children.

You can look at what you do at night from a new perspective and adjust it if it doesn’t promote healthy sleep.

Strategy 4: Problem solve (but not too much)

It’s hard to fall asleep when your mind is racing, trying to solve a problem. So, you need to work through any stressors before the lights go out, Harvey said.

If you’re worrying about problems or haven’t finished your to-do list for the day, Harvey suggests writing out each issue or task and the specific step you want to take the next day to address it, Harvey said. However, don’t try to resolve the issue at the moment because once “people get into problem-solving, that becomes arousing,” Harvey said.

Sleep experts also suggest engaging in hobbies such as knitting, reading, meditating, or taking an evening walk to wind down before bed.

Source Links:
https://www.huffpost.com/entry/sleep-morning-mistake_l_65a818fce4b00bbb446d9ee6
https://www.npr.org/2026/03/07/nx-s1-5734392/sleep-better-wind-down-routine-bedtime-rituals