Sleep Doctors Say They Never Lie in Bed in the Morning

Sleep specialists said they avoid lingering in bed or sleeping in and instead prioritize morning light exposure and activity to support the body's circadian rhythm.

Sleep experts note that a good night of sleep often begins with the morning because of the circadian rhythm, the body's roughly 24-hour sleep–wake cycle. They say morning behaviors and light exposure help set that internal clock, a point emphasized by Dr. Chester Wu, a psychiatrist and sleep medicine specialist. The article reports that irregular sleep patterns, excess evening light and sedentary habits can disrupt this rhythm. Several sleep doctors described what they avoid and what they do in the morning to support sleep. Key points: - Several sleep doctors reported they avoid lingering in bed after waking; Dr. Chester Wu said he avoids staying in bed because it can increase grogginess. - Neuroscientist Chelsie Rohrscheib said she does not use bed for non-sleep activities and gets out of bed promptly to keep the bedroom associated with rest. - Dr. Chris Winter said he does not remain in a dark bedroom and emphasizes getting into light soon after waking to reduce melatonin production. - Carleara Weiss and Dr. Raj Dasgupta reported that they avoid sleeping in and maintain consistent wake times to prevent social jet lag and related symptoms. - Several experts reported seeking natural light within about 30 minutes of waking and adding early activity or light exercise; the article notes that studies have shown lack of sunlight exposure can reduce sleep quality and affect mood. - Dr. Winter also mentioned making his bed as a deterrent to returning to bed and napping during the day. Summary: The reported morning habits are described as ways to reinforce the circadian rhythm through early light exposure, consistent wake times and daytime activity. Experts in the article said these practices relate to daytime alertness and nighttime sleep quality. Undetermined at this time.