Nightly sleep disturbances might be caused by these morning routines, and suggested alternatives are provided.

In the quest for a good night's sleep, it seems that the early hours of the day play a significant role. According to Dr. Michael Gradisar, Head of Sleep Science at Sleep Cycle, our sleep at night can be influenced by our habits in the morning. This is due to two "biological sleep systems" that help regulate our circadian rhythm.

One of the key factors is exercise. It's not just beneficial for physical health, but also for sleep. Regular exercise helps stabilise your circadian rhythm, making it easier to fall asleep at night and ensuring a restful slumber.

Another important factor is diet. Eating breakfast within an hour of waking and at a consistent time each day can help stabilise your biological clock and energy levels. Oats, cereal, and eggs, which are loaded with both magnesium and zinc, are staples in healthy diets linked to better sleep. Skipping breakfast and eating irregularly, on the other hand, are strongly associated with poor sleep quality.

The morning light also plays a crucial role. Getting morning sunlight is a great way to kick-start your circadian clock as light tells your body to produce cortisol, boosting alertness. Conversely, spending a lot of time in bed while awake can make it harder to associate the bed with sleep, making it harder to fall asleep at night.

Hitting the snooze button regularly can disrupt your internal clock and circadian rhythm. To break this habit, discipline is required, and using a sunrise alarm clock might help.

Hydration is another aspect to consider. Drinking plenty of water in the morning, alongside warm beverages, helps with hydration and sleep later on. Conversely, dehydration can cause headaches, cramps, and increase snoring, which can negatively impact sleep.

Social scientist Dr. Pamela Rutledge believes looking at your phone first thing in the morning can drain mental energy before waking up. This cognitive energy usage without direction or purpose might interfere with the spike in cortisol upon waking, which gives energy for the day.

Three experts related to sleep and sleep hygiene were mentioned in the article: Christine Blume, Beaudoin, and Pesendorfer. A recent poll found that 68% of people credit having a good day to getting a good night's sleep, while 37% of people said they can tell what the mood of the day is going to be within just 10 minutes of waking up.

In conclusion, the key to resting well is regulating your circadian rhythm. A consistent wake-up time, exposure to bright light within the first 30 minutes of waking, a balanced diet, regular exercise, and maintaining a healthy hydration level can all contribute to a good night's sleep.