Q: I’ve received a lot of advice on how to prepare for a good night’s sleep, but what about waking up? What’s the best way to kick off my day?
Your daily schedule typically dictates when you rise in the mornings. However, if you have the chance to influence your routine, experts offer some insights about healthy morning habits.
“I always joke that the best thing to do is to get a puppy,” said Mariana Figueiro, a researcher focused on light and health at the Icahn School of Medicine at Mount Sinai.
She’s only partially joking. According to her, the two fundamental elements for a healthy wake-up routine are rising at a consistent time each day and getting exposure to morning sunlight—both of which often accompany a regular dog walk.
We consulted with four additional sleep and circadian rhythm experts, all of whom echoed Dr. Figueiro’s emphasis on these two morning habits. Here’s a rundown of their other recommendations, whether or not you have a dog.
Maintain consistency.
If you had the choice, is there a perfect time to wake up?
Not really. As long as you manage seven to nine hours of sleep each night, there isn’t a “best” time to rise, according to Dr. Daniel Barone, associate medical director at the Weill Cornell Center for Sleep Medicine.
What’s more crucial is sticking to a consistent wake-up time, noted Dr. Katherine Sharkey, an associate professor studying sleep at the Warren Alpert Medical School of Brown University.
Your body operates on circadian rhythms that regulate not just your sleep-wake cycle but also factors like metabolism, appetite, hormones, mood, body temperature, and cognitive function.
Waking at the same time each day helps these bodily processes function smoothly, explained Helen Burgess, co-director of the Sleep and Circadian Research Laboratory at the University of Michigan.
Waking at a significantly different time can leave you feeling groggy or uncoordinated. Over the long term, studies have shown connections between irregular sleep patterns and heightened risks of obesity, diabetes, mood disorders, heart disease, and cancer.
Avoid weekend disruptions.
If you feel the need to sleep in on weekends, Dr. Figueiro pointed out, it likely means you aren’t getting sufficient rest during the week. In such situations, Dr. Sharkey advises sticking to your regular wake-up schedule and perhaps taking a nap later on. This aids in keeping your circadian rhythms aligned.
If you must sleep in, Dr. Barone suggested that an extra hour is usually fine. Beyond that, however, you might feel sluggish, have digestive problems, or struggle with focus—similar to the effects of jet lag. Sleep experts refer to this phenomenon as “social jet lag,” which results from late nights and sleeping in on weekends.
Get your sunlight fix.
As soon as you wake up, open your blinds and turn on your lights. Then, if possible—ideally within an hour—step outside. Exposure to morning light, especially sunlight, signals to your body that it’s daytime, according to Dr. Sharkey.
When natural light hits your eyes, it activates a connection between your brain and adrenal glands, prompting your body to release cortisol. This hormone helps you feel alert, and could enhance your mood, she added.
Some preliminary studies suggest that morning sunlight can actually improve your sleep quality the following night. When sunlight reaches your eyes, Dr. Sharkey explained, it starts a metaphorical timer that sets the stage for bedtime, later signaling your body to release melatonin.
Even on cloudy days, the sunlight is powerful enough to help regulate your body clock, said Dr. Barone. However, if you wake up when it’s still dark, it might be beneficial to turn on a strong artificial light, such as a light box. Alternatively, using a sunrise alarm clock that gradually brightens could simulate the natural light of dawn.
There’s no set duration you need to spend in morning sunlight, but more is generally better—as long as you take care to protect your skin. Dr. Burgess recommends about an hour, but cautions that even 15 minutes can make a difference.
Avoid the snooze button.
Hitting snooze might seem like a treat, but it’s not the ideal way to start your morning, according to Ann E. Rogers, a sleep researcher and nursing professor at Emory University.
The drive to snooze indicates your body craves more sleep, Dr. Sharkey noted. If your schedule permits, it’s best to set your alarm closer to the end of your snooze window and get up then. Doing so allows your body to receive the uninterrupted rest it needs.
