The 1 Thing Sleep Doctors Never, Ever Do In The Morning

You’ve likely heard that a good night of sleep starts in the morning, and sleep experts agree with this statement wholeheartedly. This is because of our circadian rhythm, or our body’s natural sleep-wake cycle, which is a 24-hour process.
“The circadian rhythm, your internal biological clock, operates on a roughly 24-hour cycle and dictates when you feel awake or sleepy, largely influenced by light exposure,” explained Dr. Chester Wu, a double-board certified psychiatrist and sleep medicine specialist. “Health behaviors in the morning reinforce a strong circadian rhythm, promoting wakefulness during the day and sleepiness at night.”
Conversely, according to Wu, irregular sleep patterns, excessive evening light exposure and sedentary lifestyles can disrupt this rhythm and sleep pressure balance, leading to sleep issues.
Considering they’ve dedicated their careers to helping people sleep better, it’s safe to say the morning routines of sleep doctors are ones we want to emulate. So, what do sleep experts avoid doing in the morning to ensure they get a good night’s sleep?
In what may be the most unrelatable (but definitely smart) action ever, sleep doctors don’t lie in bed, scrolling on their phones for 15 minutes before dragging themselves out of bed. “I try not to linger in bed because I definitely feel like that causes me to feel more lazy or groggy,” Wu said.
Chelsie Rohrscheib, a neuroscientist and sleep expert, also doesn’t do this. “I never stay in bed and do activities that aren’t related to sleep and intimacy. This means when I wake up, I get out of bed immediately and go somewhere else in my house,” she said. “This helps to maintain my brain’s association that the bedroom is only a place of rest, which promotes high-quality sleep.”
“I never remain in my dark bedroom,” added Dr. Chris Winter, a neurologist and sleep health expert. “It is essential to get into the light. Light effectively shuts off your brain’s production of melatonin and lets your body know the day has begun.”
While not lying in bed was the most popular tip among the sleep experts we consulted, Carleara Weiss, a sleep specialist and research assistant professor at the University at Buffalo, State University of New York, gave a slightly different answer: For her, in addition to getting up as soon as she wakes up, she makes sure not to sleep in.
“The reasoning for that relates to the circadian rhythms,” Weiss said. “Regular wake-up times help the biological clock regulate physiological functions, not just sleep. Sleeping in on the weekends leads to social jet lag and causes difficulty concentrating, fatigue, irritability, and headaches.”
Dr. Raj Dasgupta ― a physician who is a quadruple board-certified physician in internal medicine, pulmonary, critical care and sleep medicine ― is also wary of sleeping in.
“While occasionally sleeping in is unlikely to have a lasting impact on your overall sleep quality, it may affect your ability to fall asleep later in the evening,” he said. “Maintaining a consistent sleep schedule, where you wake up and go to bed at the same time every day, is really important for ensuring you have a good night of quality sleep.”
We know what they don’t do in the mornings. So, what do sleep doctors do? One thing that came up consistently was ensuring they were exposed to light early in the morning.
“One of the first things I do in the morning, usually within 30 minutes of waking, is exposing myself to natural sunlight by going outside or sitting by a window,” Rohrscheib said. “Light during the day is very important for keeping our circadian rhythm well-regulated. Studies have shown that a lack of sunlight exposure can reduce the quality of your sleep, contribute to insomnia, and negatively impact mood.”
Dasgupta also makes sure to get sun exposure first thing in the morning. “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.
Another big tip that came up? Exercise. “Getting active quickly is a fantastic way to signal to your brain that the day has begun,” Winter said. “The exercise does not have to be particularly intense. I start my day off by walking my dogs every day or walking with my wife to work.”
Interestingly, another thing Winter always makes sure to do is make his bed. “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.
As far as we’re concerned, the fact that sleep doctors don’t say anything about giving up coffee is a big win. As long as we can have our coffee, we don’t mind dragging ourselves out of bed before checking emails and scrolling through Instagram.
This story was previously published at an earlier date.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That’s why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we’ll bring you hard-hitting investigations, well-researched analysis and timely takes you can’t find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can’t afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women’s rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America’s future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can’t afford to donate? Support HuffPost by creating a free account and log in while you read.
It’s official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can’t do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can’t afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That’s why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we’ll bring you hard-hitting investigations, well-researched analysis and timely takes you can’t find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can’t afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.
Already contributed? Log in to hide these messages.