AM Routines Sleep Experts Swear By for Better Nightly Zs Everyday Health MenuNewslettersSearch Sleep What Sleep Experts Do in the Morning to Set Themselves Up for Good Nightly SleepOpen the blinds, get out of bed, and meditate. Here are the a.m. routines sleep experts swear by. By Leah GrothMedically Reviewed by Chester Wu, MDReviewed: August 16, 2022Medically ReviewedGetting up and out of bed as soon as you wake helps tell your body it’s daytime (read “go time”).Jamie Grill/Getty ImagesHow you sleep at night certainly affects you the following day. But it’s also true that what you do throughout your day affects how you sleep at night. “Your daily routine directly impacts the quality of sleep you’re going to get at night,” explains Peter Polos, MD, PhD, a sleep medicine specialist at JFK University Medical Center in Edison, New Jersey, and a sleep expert with Sleep Number. Things like how much caffeine you consume, whether you’re active or sedentary, stress levels, and more can come to bear on your nightly sleep. Getting into good daily habits, starting first thing in the morning, can definitely set you up for better sleep, Dr. Polos says. Just like you may have a pre-bedtime routine to support better sleep (it might include doing something relaxing and ditching your smartphone or computer at least an hour before bed), establishing a healthy morning routine can be good for your z's, too. “You need to think about sleep from the moment you wake up,” says Michael Breus, PhD, a clinical psychologist in Manhattan Beach, California, and author of The Power of When: Discover Your Chronotype — and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More “ Here’s what Polos, Dr. Breus, and other sleep experts do early in the day to set themselves up for good sleep at night: Wake Up at the Same Time Every Day Including Weekends Breus wakes up at the same time every day, even the weekends. When you wake up, it sends a signal to the brain that your day has started, and triggers a cycle so that about 14 hours later you’ll start to feel sleepy again. (This is thanks to the release of the sleep-promoting hormone melatonin, that gets triggered by this cycle.) If you wake up at 6 a.m. on a Monday and 11 a.m. on a Sunday, it means you’re triggering that cycle to be very different on the weekdays and weekends — essentially you’re going to be ready for sleep much earlier on that Monday night than you are on that Sunday night (which could mean an unpleasantly short night of sleep that Sunday when your sleep schedule is pushed back). Get Out of Bed “When I wake up, the first thing I do is get out of my bed,” Polos says. “The bed should be reserved for sleep and sex, and when you spend too much time relaxing in bed in the morning, it prevents your mind and body from associating sleep with the bed.” For better sleep at night, don’t prolong getting out of bed in the morning. Open Your Blinds After getting out of bed, Polos says he lets the light in. “The next thing I do is open my blinds,” he reveals. Why? “Experiencing daylight first thing in the morning triggers your mind to know it is time to be awake.” Similarly to why you want to get off your phone and laptop later in the day before bed, blue light is stimulating and tells the brain it’s daytime. Meditate Both Breus and Mark Iwanicki, ND, a licensed acupuncturist and naturopathic doctor who specializes in sleep medicine at New York Center for Innovative Medicine in Huntington, start their day with meditation. “Meditation is probably my number one morning habit,” says Dr. Iwanicki. Meditation doesn’t have to be long or complicated. He meditates for at least 15 minutes, focusing on a sound from a selection of white noise on his phone, such as a fan or a rainstorm, he says. Breus prefers using the Muse headband, which includes several meditation practices and tracks some brain activity while you use it. Do Breathwork Breus says he joins a Zoom call and does breathwork with a group. Iwanicki says he practices guided breathwork using an app on his phone. “I’ve found it to be incredibly helpful for managing my mood throughout the day,” he says. Managing stress throughout the day helps you manage it (and keep it lower) in the evening, too, when you’re getting ready for sleep, Breus says. Exercise Polos’ morning routine includes exercise on most days. He does a cardio rowing and weight training combination workout (it’s usually about 45 to 60 minutes in length) three to four times a week, and swims one day per week. Physical activity comes with many health brags, including promoting deeper, higher-quality sleep at night in general. But it’s important to point out that exercise, particularly higher-intensity exercise, raises your body’s core body temperature, because your heart rate and blood pressure rise, Polos explains. So, if you exercise too close to bedtime, it may actually make it tougher to fall asleep. “If you can fit in a workout in your morning routine, I’d recommend doing it then rather than at night for that very reason,” Polos says. But he adds that how much various types of exercise affect your sleep depends in large part on the individual, too. You might find that choosing a lower impact workout, like yoga, stretching, or brisk walking, doesn’t impact your sleep at all, he says. Fuel Up Polos says he doesn’t skip breakfast. He chooses a balanced meal that usually includes protein, some fat, and some carbohydrates within two hours of waking up. “Prior to the gym, I usually have a banana, yogurt, or some lightly buttered toast and water. Then when I come home, I have breakfast.” Breakfast might include cereal and milk, eggs, or oatmeal, as well as fruit and coffee. “The morning fuel we take in can have a major impact on how we function during the day,” he adds. Not only does it provide you with the glucose needed to boost energy level, but fuels your body with the nutrients needed to get through the day and function optimally (including setting you up for good sleep at night). NEWSLETTERS Sign up for our Healthy Living Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. The Latest in Sleep Night Owls Have a Higher Risk of Diabetes Heart Disease Staying up late at night and sleeping in later in the morning may make people more likely to develop certain chronic diseases, a new study suggests.By Lisa RapaportSeptember 27, 2022 Can Sex Help You Sleep The body responds to orgasm by unleashing hormones that may help you fall asleep faster and log better-quality sleep.By Moira LawlerAugust 24, 2022 Disparities in Who' s Getting Good Sleep for Black Other Minority CommunitiesBy Sari HarrarAugust 17, 2022 Does the Navy SEAL Power Nap Really Leave You Feeling Rested in 8 Minutes Sleep experts weigh in on whether the trending sleep hack really works.By Elena BarreraAugust 8, 2022 7 Tips for a Good Night s Sleep in the Summer Heat and HumiditySoaring temperatures don’t have to sabotage your sleep. Here are some expert tips, plus when to talk to your doctor about night sweats.By Karla WalshJuly 21, 2022 A Complete Guide to Sleep Gummies and What They DoBy Leah GrothJuly 18, 2022 Study Finds Climate Change Could Be Bad for Sleep TooIt’s a problem because less sleep increases risk of lots of chronic health problems, and can interfere with cognitive function and mood.By Oladimeji EwumiJune 3, 2022 Scientists Find 7 Hours Sleep Is Best for Middle-Aged BrainsMiddle-aged and older adults have worse cognitive function when they get too little or too much sleep, a new study suggests.By Lisa RapaportMay 5, 2022 Everyday Health s Sleep Twitter Chat Here s What You MissedIt’s something you do every day, but most of us miss the mark. Here’s what top sleep experts had to say about getting better rest.By Jessica MigalaApril 8, 2022 Why Doctors Don t Like Daylight Saving TimeThe U.S. Senate’s Sunshine Protection Act raises questions about the pros and cons of daylight saving and standard time.By Lisa RapaportMarch 18, 2022 MORE IN How to Quiet a Racing Mind to Get Better Sleep 7 Tips for a Good Night s Sleep in the Summer Heat and Humidity 7 Tips for Finding the Sleep Routine That s Right for You