Riya Baibhawi

These 4 Simple Changes To Your Sleep Routine Can Make You Wake Up Feeling Happy

If you wake up feeling groggy and struggle to start your day, small changes to your <span>sleep</span> routine could make a significant difference. Minor adjustments to your daily habits, diet, and exercise can enhance your sleep quality and help you feel more refreshed in the morning. However, not a lot of people know that this one simple yet effective addition to your bedside table could be a game-changer in regulating your circadian rhythm—the natural 24-hour cycle that governs sleep and wakefulness.

<h2>What Is <span rel="noindex">Circadian Rhythm</span> And Why Is It Important?</h2>

Circadian rhythm is a natural, roughly 24-hour cycle of physical, mental, and behavioral changes that occurs in most living things, including humans. It is influenced by natural light and darkness. It is this mechanism that controls memory consolidation (the formation of long-term memories occurs during sleep),  the timing of hormone secretion (for example, the hormones controlling body growth work mostly at night), and even healing. 

While the circadian sleep phase typically occurs at night, there is a range of times during which the sleep phase can occur, with some people programmed to sleep from early evening to early morning (known as morning larks), while others stay up late and sleep late (known as night owls). In addition to determining the timing of their sleep, a person’s circadian tendency can also affect their choice of emotional coping skills, such as assertiveness or rationalization, and their predisposition to psychological disorders.

But statistics show that many of us are unable to follow our natural circadian rhythm and, therefore, become more susceptible to <span>mental health</span> conditions. In this case, a light therapy lamp is the solution. It mimics natural sunlight, improving mood, increasing energy levels, and regulating sleep cycles. These lamps are particularly beneficial during darker months or for individuals affected by seasonal affective disorder (SAD). Also referred to as SAD lamps or sunrise lamps, they work by simulating natural daylight, which suppresses melatonin (the sleep hormone) and boosts serotonin (the feel-good hormone), helping you wake up feeling more alert and energized.

Besides this lamp, there are four expert-recommended tips if you want to wake up feeling more refreshed. 

<h2>1. Never Skip Breakfast</h2>There is no denying that a nutritious breakfast can help you kickstart the day. While grabbing a quick snack may be tempting, a breakfast rich in carbohydrates and protein can provide sustained energy. Eggs, for instance, are an excellent source of protein, whereas sugary cereals can cause blood sugar spikes, leading to sluggishness later in the morning.

A short morning workout can boost circulation, elevate energy levels, and improve mood by releasing endorphins. While many people dread morning exercise, research suggests that just 30 minutes of moderate activity can shake off sleepiness. You don’t need an intense <span>HIIT</span> session—even a brisk walk around the block can do wonders.

<h2>3. Maintain A Consistent Routine</h2>

Your circadian rhythm depends on regularity. Going to bed and waking up at the same time daily, including weekends, helps regulate sleep patterns. Sticking to a consistent schedule for meals, showers, and screen time before bed can make waking up much easier, even on Mondays.

Although reaching for coffee first thing in the morning is a common habit, waiting at least 45 minutes before drinking caffeine allows your body to wake up naturally. Since cortisol levels are already high upon waking, consuming coffee too early can interfere with your body's natural energy boost and lead to a bigger crash later in the day.

Health Conditions A-Z

health

Sleep

hiit

circadian rhythm

sleep disorders

Mental Health

Being A Fun Adult Can Help You Cope With Difficulties Better

New Strain Of Norovirus Detected, Cases Are At All-Time-High

No Cardio, Heavy Weights Or Yoga, Try This Form Of Exercise To Shed Those Extra Pound Now

Health & Wellness

10 Low Carb Lunch Options You Must Try

10 Foods to Avoid Eating During Season

10 Strength Exercises To Help You Burn Belly Fat

10 Food Habits That Are Ruining Your Health

10 Exercises You Should Do For Better Joint Health

10 Foods That Are High-Protein You May Not Know About

10 Fiber Rich Dinner Choices To Try

10 Ways To Curb Unhealthy Cravings

10 Healthy Egg Recipes You Can Try

​10 Morning Exercises You Should Do Everyday​

10 Protein Healthy Bread Recipes

10 Morning Habit You Should Teach Children

10 Nutty Recipes You Should Try For Your Health

10 Exercises You Should Do Before Sleeping

10 Exercises You Should Do For Arm Strength

10 Ways You Can Maximize Your Gym Exercises

10 Exercises You Can Do While Walking

10 Healthy Savoury Pancakes To Have For Breakfast

10 Herbal Tea Mixes For Winters

10 Habits To Ensure Your Teeth Health

10 Detox Juices You Should Try

10 Low Impact Exercises For Weight Loss

10 Foods That Should Be Part Of A Runners Diet

10 Gym Exercises Basketball Players Should Do

10 Light Foods You Can Eat Before Exercises

10 Ways To Beat The Sleep Spell In Office

10 Tips To Help Muscle Recovery

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

10 Ways To Beat Morning Fatigue

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

10 Ways For Busy People To Stay Active

10 High-Calorie Foods to Watch Out For At Gatherings

10 Brain Exercises to Improve Your Focus and Memory

Creative Ways to Complete Your 10,000 Steps Indoors

10 Best Carb Choices for Managing Type 2 Diabetes

10 White Foods to Avoid for Better Weight Loss Results

10 Delicious Mediterranean Diet Dinners: Low-Carb and High-Protein Options

Healthy and Protein-Packed Late-Night Snacks to Satisfy Your Cravings

If you wake up feeling groggy and struggle to start your day, small changes to your sleep routine could make a significant difference. Minor adjustments to your daily habits, diet, and exercise can enhance your sleep quality and help you feel more refreshed in the morning. However, not a lot of people know that this one simple yet effective addition to your bedside table could be a game-changer in regulating your circadian rhythm—the natural 24-hour cycle that governs sleep and wakefulness.What Is Circadian Rhythm And Why Is It Important?Circadian rhythm is a natural, roughly 24-hour cycle of physical, mental, and behavioral changes that occurs in most living things, including humans. It is influenced by natural light and darkness. It is this mechanism that controls memory consolidation (the formation of long-term memories occurs during sleep),  the timing of hormone secretion (for example, the hormones controlling body growth work mostly at night), and even healing. While the circadian sleep phase typically occurs at night, there is a range of times during which the sleep phase can occur, with some people programmed to sleep from early evening to early morning (known as morning larks), while others stay up late and sleep late (known as night owls). In addition to determining the timing of their sleep, a person’s circadian tendency can also affect their choice of emotional coping skills, such as assertiveness or rationalization, and their predisposition to psychological disorders.But statistics show that many of us are unable to follow our natural circadian rhythm and, therefore, become more susceptible to mental health conditions. In this case, a light therapy lamp is the solution. It mimics natural sunlight, improving mood, increasing energy levels, and regulating sleep cycles. These lamps are particularly beneficial during darker months or for individuals affected by seasonal affective disorder (SAD). Also referred to as SAD lamps or sunrise lamps, they work by simulating natural daylight, which suppresses melatonin (the sleep hormone) and boosts serotonin (the feel-good hormone), helping you wake up feeling more alert and energized.Besides this lamp, there are four expert-recommended tips if you want to wake up feeling more refreshed. 1. Never Skip BreakfastThere is no denying that a nutritious breakfast can help you kickstart the day. While grabbing a quick snack may be tempting, a breakfast rich in carbohydrates and protein can provide sustained energy. Eggs, for instance, are an excellent source of protein, whereas sugary cereals can cause blood sugar spikes, leading to sluggishness later in the morning.2. Engage in Morning ExerciseA short morning workout can boost circulation, elevate energy levels, and improve mood by releasing endorphins. While many people dread morning exercise, research suggests that just 30 minutes of moderate activity can shake off sleepiness. You don’t need an intense HIIT session—even a brisk walk around the block can do wonders.3. Maintain A Consistent RoutineYour circadian rhythm depends on regularity. Going to bed and waking up at the same time daily, including weekends, helps regulate sleep patterns. Sticking to a consistent schedule for meals, showers, and screen time before bed can make waking up much easier, even on Mondays.4. Delay Your Morning CoffeeAlthough reaching for coffee first thing in the morning is a common habit, waiting at least 45 minutes before drinking caffeine allows your body to wake up naturally. Since cortisol levels are already high upon waking, consuming coffee too early can interfere with your body's natural energy boost and lead to a bigger crash later in the day.