Improving Your Sleep/Wake Cycle with a Morning Routine
In the quest for better sleep, we often overlook the power of our morning routine. While nighttime habits like reducing screen time and creating a calming bedtime ritual are important, the morning holds significant sway over our sleep quality and overall well-being. Understanding the interplay between our sleep/wake cycle and circadian rhythm can be transformative in breaking the cycle of poor sleep. In this blog post, we will explore how light, movement, and nutrition in the morning can have a positive impact on your sleep and provide a visualisation process for creating your ideal morning routine that incorporates these elements.
Our sleep architecture is governed by the delicate balance of the circadian rhythm and sleep/wake homeostasis. The circadian rhythm, influenced by external cues like light, regulates our sleep/wake cycle, while sleep/wake homeostasis dictates the balance between sleep and wakefulness based on our body's need for rest.
Light exposure plays a pivotal role in synchronising our internal clock and promoting alertness during the wake phase. Chambe et al. (2023) found that light therapy significantly reduces nighttime wakefulness and regulates sleep-wake rhythms in individuals with chronic insomnia. Try to get as much light as possible first thing in the morning. Natural light is best, but artificial light can be helpful, too. I use light therapy glasses for 20 minutes, or you might use a sunlight lamp on your desk while having your morning coffee. In the evening, dimming overhead lights and relying on lamps providing lower light levels can signal to your body that it's time to wind down, facilitating the transition to sleep.
Incorporating physical activity into your morning routine boosts mood and energy levels and enhances sleep quality. A meta-analysis by Xie et al. (2021) demonstrated the positive impact of exercise on sleep quality, insomnia severity, and daytime sleepiness. Whether it's a brisk walk, yoga session, or dance workout, finding activities that bring you joy can set a positive tone for the day ahead while priming your body for restorative sleep later.
Breakfast, often hailed as the most important meal of the day, can be a struggle for many people, myself included. While consistency in breakfast consumption may pose a challenge, acknowledging its impact on energy levels and evening snacking habits can motivate. Experimenting with various breakfast options and incorporating foods rich in protein, healthy fats, and complex carbohydrates can provide sustained energy throughout the morning and mitigate blood sugar fluctuations that may disrupt sleep. I'm not a nutritionist, so if you require more detailed information on what to eat, I recommend seeking one out or having a good read around the subject.
Crafting a morning routine tailored to your needs and preferences is key to optimising your sleep/wake cycle. Here's a simple visualisation process:
Imagine yourself waking up feeling refreshed and ready to tackle the day ahead, knowing that positive habits await.
Whether through natural sunlight or light therapy glasses, imagine soaking in the energising rays that signal the start of a new day.
Picture yourself engaging in activities that bring you joy and invigorate your body, setting the stage for productivity and restful sleep.
While breakfast choices may vary, visualise yourself enjoying a nourishing meal that fuels your body and supports your overall well-being.
Recognise the impact of your morning routine on your sleep and well-being, making mindful choices that align with your goals and values.
Breaking the cycle of poor sleep doesn't have to feel restrictive or overwhelming. By harnessing the power of your morning routine and prioritising light exposure, movement, and nutrition, you can optimise your sleep/wake cycle and set the stage for restful nights and productive days. Embrace the simplicity and flexibility of these three fundamental pillars, and watch as they transform your sleep and overall quality of life.
References:
Chambe J, Reynaud E, Maruani J, Fraih E, Geoffroy PA, Bourgin P. Light therapy in insomnia disorder: A systematic review and meta-analysis. J Sleep Res. 2023 Dec;32(6):e13895. doi: 10.1111/jsr.13895.
Xie Y, Liu S, Chen XJ, Yu HH, Yang Y, Wang W. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Psychiatry. 2021 Jun 7;12:664499. doi: 10.3389/fpsyt.2021.664499.