People who fall asleep in 10 minutes or less usually do these 8 things every morning

When it comes to sleep, quality is often more important than quantity.

If you can fall asleep effortlessly every night, it means you’ve managed to get your body into a good routine.

That will promote a quieter night.

Maybe one evening you try to do things that help you relax.

But do you realize that what you do every morning also has a powerful effect on a good night’s sleep?

People who fall asleep in 10 minutes or less usually do these things every morning…

1) Monitor their caffeine intake

Many of us rely on that cup of joe in the morning to get us ready for the day.

You may think that bedtime is still a long way away, so it’s okay to enjoy your daily boost. But caffeine affects everyone differently.

For example, one study found that caffeine disrupted the sleep of morning people more than night owls.

As highlighted in Scientific America:

“Some people’s bodies eliminate caffeine within a few hours, but for other people, coffee at lunch can still be in the system late into the evening. Therefore, it is difficult to say whether a given person could avoid the effects of caffeine on sleep by simply not drinking coffee (or tea) in the afternoon or evening.”

Depending on how your body processes stimulants like caffeine, it can take a big toll on your nervous system.

2) Have a consistent wake-up time

Even if you don’t realize it: we are creatures of habit. A sleep schedule helps your body get into a regular rhythm.

Waking up at the same time every morning will ensure that you get sleepy at the same time every night.

It’s all about regulating your body’s internal clock, making it easier to feel tired naturally when it’s time for bed.

A survey even found that people who have a strict wake-up time reported being more satisfied in life than those who didn’t.

According to Chris Winter, MD, medical director of the Sleep Medicine Center at Martha Jefferson Hospital in Virginia and author of “The Sleep Solution: Why Your Sleep is Broken and How to Fix It,” says these routines are powerful:

“Sleep sets our schedules as humans and everything about our bodies works a little better when we stick to a schedule. We digest better, our hormones function better, we are in a better mood, our skin looks clearer and yes, we are mentally more focused and productive.”

People who fall asleep quickly tend to get up at the same time every day, even on weekends.

That means setting your alarm at the same time every morning and, even though it’s tempting, don’t hit the snooze button!

3) Provide enough natural light

This is another one that has to do with Mother Nature.

Nowadays we are bombarded with artificial light. It means we can work and play at any time.

But our bodies are still biologically designed to follow the natural patterns of day and night, and so light exposure becomes crucial to our sleep cycles.

Natural light helps regulate our circadian rhythm, signals to our brain that it is daytime and improves alertness.

Opening the curtains as soon as you wake up will start your day with an energy boost.

We can incorporate more exposure to natural light into our mornings by:

  • Just go outside for a few minutes
  • Open window coverings to let in sunlight
  • Invest in a light therapy lamp for dark winter mornings

According to research, lots of light during the day can help us fall asleep at night.

In fact, every extra hour we spend outside can help us fall asleep 30 minutes earlier.

Until 2019 assessment of research concluded that “light can also be used as an effective and non-invasive therapeutic option with little to no side effects, to improve sleep, mood and general well-being.”

4) Make their bed

Whether you make your bed or not, it may seem like an irrelevant choice.

But a National Sleep Foundation poll found that people who made their bed regularly were 19% more likely to say they got a good night’s sleep most nights.

Why?

It can come down to creating a sense of calm in your sleep environment.

Libby Sander, expert in organizational behavior say clutter can equal stress:

“Clutter can make us feel stressed, anxious and depressed. Research from the United States, for example, found in 2009 that levels of the stress hormone cortisol were higher in mothers whose home environments were cluttered.

“A chronically messy home environment can do that pipe into a constant low-level fight or flight response, taxing our resources designed for survival.”

It’s a morning habit that only takes a few minutes but can really make a difference when it’s time for bed.

5) Make time for exercise

Being physically active for longer during the day is not only beneficial for our overall well-being, but also for better sleep. That’s what the research.

People who fall asleep quickly often incorporate some form of exercise into their morning routine.

This helps regulate their energy levels, making it easier to wind down as bedtime approaches.

According to studiesModerate to vigorous exercise, in particular, improves our sleep quality by helping us fall asleep faster and shortening the time we spend awake in bed.

But according to Charlene Gamaldo, medical director of Johns Hopkins Center for Sleep the jury is still out on the best time of day to exercise:

“We have solid evidence that exercise actually helps you fall asleep faster and improves sleep quality. But there is still some debate about what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to their training.”

6) Eat a healthy breakfast

I must admit that I skip breakfast most days. But they say it’s the most important meal of the day.

Are they right?

According to recent research: yes and no.

It undoubtedly helps us get important nutrients so we can start our day and function optimally.

But some research suggests it’s not the worst thing to miss, as long as we have a good diet overall.

Still, as noted by Medical News Today. There is some evidence that ditching breakfast messes with your circadian rhythms.

Research has shown that “those who skipped breakfast also experienced larger spikes in blood sugar levels after dinner. So the study authors suggested that eating breakfast is essential to keep our internal clock running on time.”

A nutritious breakfast is often an important part of any morning routine.

A breakfast that includes protein, whole grains, and healthy fats can help stabilize blood sugar levels, contributing to a more restful sleep later.

7) They take sleep-enhancing supplements

There has been a lot of debate over the years about whether supplements actually do anything.

Some studies claim that they can be very helpful, while others suggest that they are contagious at best and can even be harmful under certain circumstances.

I think the point is that science is rarely simple.

Experts agreed that in an ideal world it would be best to get all our nutrients from our food. But some supplements do seem to work.

According to Penn Medicine, even though the evidence is inconclusive, certain supplements can improve well-being with little to no risk.

Some of these can even help you fall asleep faster.

In particular, these are the following supplements said to stimulate sleep-promoting hormones or help calm brain activity:

  • Magnesium
  • 5-HTP (5-hydroxytryptophan)
  • Melatonin
  • L-theanine
  • GABA (gamma-aminobutyric acid)

8) They prioritize relaxation techniques

It’s tempting to put it off until later, but incorporating relaxation into your morning routine helps set the tone for a calm and peaceful day.

Tea proof shows that mindfulness not only makes a difference to your sleep quality, but also to your stress levels and cognitive functions.

If you have trouble falling asleep at night because your brain is busy thinking, it can also help you turn off the monkey mind and stay more present.

Relaxation techniques you can try in the morning include:

  • Meditation (which studies have found that it might increase melatonin levels to help you sleep)
  • Deep breathing exercises
  • Listening to soothing music or nature sounds
  • Journaling or practicing gratitude

Research says mindful exercise like yoga can also help improve the quality and duration of your sleep.

No matter how you do it, starting consciously in the morning will continue throughout the rest of the day.

Final thoughts

If we want to sleep better, we need to look at how our entire day affects our sleep, not just those last few hours before bed.

People who fall asleep in 10 minutes or less usually have established morning routines that prioritize consistency.

They make the day sixteen by getting enough exposure to natural light, participating in physical activity, eating a healthy breakfast, and maintaining themselves with relaxation techniques.

Just a few of these healthy habits can give us a better night’s sleep.

Give them a try and you’ll find yourself falling asleep faster than ever and waking up feeling refreshed and ready to start the day.

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