“Night’s make-up is seen by the day and laughs”, could not have a better application in an article. I will just add that the make-up of the day can make your whole night.
Especially if you do not have sleep in your pocket, when I hear it, I understand it and I condescendingly shake my head chanting “I feel you” and that “you are not alone in this”.
Any morning type you ask will probably list the thousands of benefits of your morning routine.
But what he may not know is that the right morning routine has as much impact on the quality of sleep at night as it does the next day.
This is because, when done properly and regularly, certain elements of a healthy morning routine can actually facilitate and improve sleep.
So what should you do in the morning to enjoy a good night’s sleep?
1. Light from light
Of all the elements that affect sleep, exposure to light is perhaps the most powerful force that “winds and unwinds” your circadian rhythm.
“Light suppresses the release of the sleep hormone melatonin while promoting the release of the wake-up hormone cortisol,” says Dr. Holliday-Bell.
In short, this is why it is so difficult to feel completely awake in the morning when it is still dark outside. The lack of light essentially prevents the wake-up hormone from flooding your system in the same way that it did during the brighter summer months.
The brighter your days are, the less night time on a screen will affect your sleep.
2. Take a walk in nature
Going out a little later after getting up does not just have the advantage of possibly increasing light exposure.
“Exercise can release those natural endorphins that make you feel better and even more alert, while also leading to deeper and better sleep at night,” says Dr. Holliday-Bell.
Again, the extra activity that is incorporated into your day helps increase the need for sleep.
Check in with a friend or loved one
Social interaction can have a similar effect to taking a walk to boost your mood by releasing dopamine and serotonin (the hormone of happiness). This can help not only with positivity but also with alertness, which also leads to happier sleep.
4. Do not forget breakfast
Eating breakfast in the morning shortly after waking up helps to show your body that it is time to start working. Breakfast boosts your metabolism and is another factor that helps keep your circadian rhythm “well-regulated” and your sleep “sweet”.
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