Getting a good night’s sleep is essential for our overall well-being, and sleep doctors understand this better than anyone else. They have dedicated their careers to helping people sleep better and have developed morning routines that promote a healthy sleep-wake cycle.
In this article, we will explore the one thing that sleep doctors never do in the morning to ensure they get a good night’s sleep. One common habit that sleep doctors avoid is lying in bed and scrolling on their phones for extended periods before getting out of bed.
Dr. Chester Wu, a double-board certified psychiatrist and sleep medicine specialist, explains that lingering in bed can make one feel lazy or groggy. Similarly, neuroscientist and sleep expert Chelsie Rohrscheib emphasizes the importance of not engaging in activities unrelated to sleep and intimacy while in bed.
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By immediately getting out of bed and moving to another area of the house, she maintains her brain’s association that the bedroom is a place of rest, which promotes high-quality sleep.
Another crucial morning habit that sleep doctors avoid is remaining in a dark bedroom. Dr. Chris Winter, a neurologist and sleep health expert, highlights the significance of exposing oneself to light in the morning.
Light exposure helps shut off the brain’s production of melatonin, signaling the start of the day and reinforcing the body’s natural sleep-wake cycle.
While not lying in bed and getting into the light were the most popular tips among sleep experts, Carleara Weiss, a sleep specialist and research assistant professor, adds another important aspect to the morning routine.
In addition to getting up as soon as she wakes up, Weiss ensures she does not sleep in. Regular wake-up times help regulate the body’s biological clock and maintain physiological functions, not just sleep.
Sleeping on weekends can lead to social jet lag and cause difficulties in concentration, fatigue, irritability, and headaches.
Dr. Raj Dasgupta, a quadruple board-certified physician in internal medicine, pulmonary, critical care, and sleep medicine, also emphasizes the importance of maintaining a consistent sleep schedule.
While occasional sleep-ins may not significantly impact overall sleep quality, they can affect one’s ability to fall asleep later in the evening. Establishing a regular sleep routine, where waking up and going to bed happens simultaneously every day, is crucial for ensuring a good night’s sleep.
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