5 Best Practices Upon Waking
Expose Yourself to Natural Light.
Morning exposure to natural light helps regulate the circadian rhythm, improves mood, and enhances alertness. It is particularly effective in reducing symptoms of Seasonal Affective Disorder (SAD) and improving overall sleep patterns.
2. Hydrate
Drinking water after waking up helps rehydrate the body, which is essential after several hours without fluid intake. Proper hydration is linked to improved cognitive function and overall health .
3. Practice Morning Stretches or Light Exercise
Research Support: Light exercise or stretching in the morning can enhance circulation, improve flexibility, and reduce morning stiffness. It also promotes the release of endorphins, improving mood and energy levels throughout the day .
4. Eat a Healthy Breakfast
Research Support: A balanced breakfast provides essential nutrients and energy, helping to regulate blood sugar levels and improve cognitive performance. Skipping breakfast has been associated with increased risk of metabolic disorders and impaired cognitive function.
5. Set Intentions for the Day
Research Support: Setting intentions and planning the day can reduce stress and increase productivity. Mindfulness practices, including gratitude and goal setting, have been shown to improve mental health and overall well-being .
References
National Institute of General Medical Sciences. (2017). Circadian Rhythms.
Krittanawong, C., et al. (2020). Irregular Sleep Patterns and Cardiovascular Disease.
Hertenstein, E., et al. (2019). Mindfulness-Based Interventions for Insomnia: A Meta-Analysis.
Rusch, H. L., et al. (2019). The Effect of Mindfulness Meditation on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
Chang, A.-M., et al. (2015). Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness.
Cajochen, C., et al. (2011). Evening Exposure to a Light-Emitting Diode (LED)-Backlit Computer Screen Affects Circadian Physiology and Cognitive Performance.
Lan, L., & Lian, Z. (2016). Ten Questions Concerning Thermal Environment and Sleep Quality.
Brown, M. A., et al. (2012). The Effect of Environment on Sleep.
Roehrs, T., & Roth, T. (2008). Caffeine: Sleep and daytime sleepiness.
Kinsey, A. W., & Ormsbee, M. J. (2015). The Health Impact of Nighttime Eating: Old and New Perspectives.
Wright, K. P., et al. (2013). Entrainment of the Human Circadian Clock to the Natural Light-Dark Cycle.
Riemersma-van der Lek, R. F., et al. (2008). Effect of Bright Light and Melatonin on Cognitive and Noncognitive Function in Elderly Residents of Group Care Facilities: A Randomized Controlled Trial.
Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, Hydration, and Health.
Masento, N. A., et al. (2014). Effects of hydration status on cognitive performance and mood.
Mazzuca, P., et al. (2018). The Benefits of Stretching in the Morning.
Dishman, R. K., & O'Connor, P. J. (2009). Lessons in Exercise Neurobiology: The Case of Endorphins.
Rampersaud, G. C., et al. (2005). Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents.
Cahill, L. E., et al. (2013). Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals.
Garland, E. L., et al. (2015). Mindfulness-Oriented Recovery Enhancement for Decreasing Trait Anxiety and Habitual Substance Use in a Diverse Sample of Chronic Pain Patients: Proximal Mechanisms of Change.
Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life.
These references provide robust evidence supporting the suggested practices for improving sleep hygiene and overall health.
