6 Morning Routines for Better Sleep
We all know the stress people put around getting the right amount of sleep. But are we supporting our sleep process with healthy routines?? In our last blog we talked about how a night relaxing routine can help the body lower stress responses. Now I want to give you some morning routines to help aid things even further.
Here are your 6 MORNING ROUTINES FOR BETTER SLEEP
1. Wake up on time - Rise at the same time each day (or close to it) as this is CRUCIAL for setting your circadian rhythms. Obviously in the winter months it is hard to wake up with the sun, but if you have the option, that is the goal. Sleeping in, even an extra hour, can push back the timing of melatonin release at night.
* Tip- try sunrise simulator app
2. Make your bed - Seems silly, I know, but studies show that making your bed each morning improves the chances of a good night's sleep by nearly 20 percent. At our house, we call it the “Bed Fairy”. I ask my children if the Bed Fairy came this morning :)
3. Get outside for some sun - Humans evolved to be attuned to light and dark cycles, so try to bathe yourself in bright light every morning, preferably within an hour or two of waking. This helps regulate your melatonin cycle, improving chances of feeling sleepy at the right time of night.
* Tip- try a bright light device (not your phone ;)
4. Eat breakfast - It aligns with nature, and our cortisol levels, to eat most our calories early in the day. Make breakfast and lunch your biggest meals. In Traditional Chinese Medicine, the Stomach channel is online from 7am-9am. If you are a caffeine drinker, sip your coffee or tea in the morning. Caffeine is basically the plant version of adrenaline. Nobody wants adrenaline before bed folks!
5. Exercise early - Workout in the morning when energy levels are naturally at their highest. If you can't fit it in early, afternoon is fine, but try to finish 3 hours before bed. This will suppress stress hormones and keep your body cool at bedtime.
* Tip- Morning is also best for strenuous mental work as well
6. Take a breathing break - Spend a few moments focusing on your breath. Awareness of breathing can coax your autonomic nervous system to "stand down" and turn off your stress response.
*Tip- Say to yourself “Breathing In…Breathing Out”
As the seasons change and we have more darkness hours upon us, mixed with cooler temps, now is the time to get your routines in order. YOU ARE WORTH IT! If you don’t take care of yourself, who will?
Happy cover folding Bed Fairies!
