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 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 Breakfast

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.

2. Engage in Morning Exercise

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 HIIT session—even a brisk walk around the block can do wonders.

3. Maintain A Consistent Routine

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.

4. Delay Your Morning Coffee

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.