Morning Routine for Better Sleep: Set Up Your Day
Your morning habits affect tonight\'s sleep. Learn the evidence-based morning routine that optimizes your circadian rhythm and sleep drive.
Key Points
- Wake at the same time every day (even weekends)Get bright light exposure within 1 hour of wakingEat protein-rich breakfast to support alertnessMorning exercise boosts daytime energy and nighttime sleepAvoid hitting snooze—it fragments sleep and makes waking harder
The Power of Consistent Wake Time
Your wake time is the anchor of your circadian rhythm—more powerful than bedtime. A consistent wake time (within 30 minutes, even on weekends) strengthens your body clock and makes it easier to feel sleepy at the right time each night.
Morning Light Exposure
Get 30+ minutes of bright light (10,000 lux) within 1 hour of waking. Outdoor sunlight is best (even cloudy days provide 10,000+ lux). If that's impossible, use a light therapy box (10,000 lux) for 20-30 minutes while having breakfast or coffee. This advances your circadian rhythm, helping you feel sleepy earlier at night.
Get Personalized Sleep Guidance
Qumfy applies evidence-based sleep science to create a custom improvement plan for your unique situation.