Getting a good night’s sleep is key to feeling your best during the day. But did you know that some of your morning habits might be messing up your sleep? In this article, I’ll share some common morning habits that can harm your sleep cycle.
1. Hitting the Snooze Button
Pressing snooze might seem harmless, but it can confuse your body’s internal clock. When you fall back asleep after the alarm, you start a new sleep cycle that you can’t finish. This can make you feel groggy and tired throughout the day. It’s better to set your alarm for when you actually need to get up and stick to it.
2. Checking Your Phone Right Away
Looking at your phone first thing in the morning exposes you to blue light, which can mess with your sleep hormones. It also often leads to stress from work emails or social media. This early morning stress can stick with you all day and make it harder to relax at night. Try to wait at least 30 minutes after waking up before checking your phone.
3. Skipping Breakfast
Not eating breakfast can throw off your body’s natural rhythms. Your body needs food to know it’s time to be awake and active. Skipping breakfast can lead to overeating later in the day, which can disrupt your sleep at night. Try to eat a healthy breakfast within an hour of waking up.
4. Drinking Too Much Caffeine
Coffee or tea can help you wake up, but too much caffeine can harm your sleep later. Caffeine can stay in your system for up to 8 hours. Drinking a lot of caffeine in the morning might make it hard to fall asleep at night. Try to limit caffeine to 1-2 cups in the morning and avoid it after lunch.
5. Staying in a Dark Room
Not getting enough light in the morning can confuse your body’s internal clock. Natural light helps your body know it’s time to be awake and alert. Staying in a dark room can make you feel sleepy all day and have trouble sleeping at night. Try to open your curtains or step outside for a few minutes soon after waking up.
6. Exercising Too Late in the Morning
Exercise is great for sleep, but doing it too late in the morning can cause problems. Working out increases your body temperature and releases energizing hormones. If you exercise too close to when you usually wake up, it might shift your body clock later. Try to exercise earlier in the morning or later in the day, but not within 3 hours of bedtime.
7. Making Your Bed Right Away
While making your bed seems like a good habit, doing it immediately can trap moisture and dust mites. These can trigger allergies that might disturb your sleep. Instead, leave your bed unmade for about 30 minutes after you get up. This allows your sheets to air out and dry, creating a cleaner sleeping environment.
8. Taking Hot Showers
A hot shower in the morning feels nice, but it can confuse your body temperature regulation. Your body naturally cools down to prepare for sleep, and a hot shower can disrupt this process. If you prefer morning showers, try using lukewarm water instead of hot. This won’t interfere with your body’s temperature cycle as much.
9. Irregular Wake-up Times
Waking up at different times each day can seriously disrupt your sleep cycle. Your body likes routine and works best when you have consistent wake and sleep times. Even on weekends, try to wake up within an hour of your usual time. This helps keep your internal clock steady, making it easier to fall asleep and wake up naturally.
10. Drinking Water with Lemon
While hydrating in the morning is good, drinking water with lemon on an empty stomach can cause issues. The acid in lemon can irritate your stomach lining and potentially lead to acid reflux. This discomfort can last throughout the day and disturb your sleep at night. If you enjoy lemon water, try having it with or after breakfast instead.
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