How To Stop Waking Up Feeling Tired: 7 Tips From a Harvard Researcher
Jun 10, 2024
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Join Dr. Rebecca Robbins, a Harvard sleep scientist, as she unpacks the hidden reasons behind your exhaustion. She shares seven simple, science-backed strategies to transform your sleep and boost your daily energy. Discover how circadian rhythms, sleep routines, and even your bedroom environment play crucial roles in your rest. Dr. Robbins emphasizes shifting habits, like decreasing screen time and managing stress, to foster better sleep quality and overall health. Prepare to wake up refreshed and ready to conquer the day!
Consistent sleep schedule is vital for good rest, target wake-up times regulate circadian rhythm.
Morning light exposure signals brain to wake up, use blue spectrum devices for dark mornings.
Avoid screens before bedtime, wind-down routine enhances sleep quality, focusing on non-screen activities.
Deep dives
Importance of Consistency in Sleep Schedule
Maintaining a consistent sleep schedule is crucial for a good night's rest. Setting a target wake-up time for every day of the week, even on weekends, helps regulate the circadian rhythm. Sleeping in for more than an hour can disrupt this rhythm, leading to sleep difficulties.
Significance of Morning Light Exposure
Morning light exposure is essential for signaling the brain to stop the production of melatonin and transition into wakefulness. Blue daylight spectrum light devices can mimic sunrise for individuals waking up in the dark. Spending time outdoors or using light devices in the morning aids in setting the body's internal clock.
Limiting Screen Time Before Bed
Avoiding screens, such as smartphones and laptops, before bedtime is recommended to prevent exposure to blue light that hinders melatonin production. Establishing a wind-down routine that includes non-screen activities can improve sleep quality. Even small increments of screen-free time before sleep can have a positive impact on restfulness.
Handling Waking Up in the Middle of the Night
When waking up in the middle of the night, avoid looking at your phone to minimize blue light exposure. Instead, focus on a calming activity like progressive muscle relaxation or gratitude exercises. If unable to fall back asleep, get out of bed, engage in a relaxing routine, and return to bed when feeling drowsy.
Developing a Sleep Routine
Developing a consistent bedtime routine is crucial for improving sleep quality. Starting with changing the narrative around sleep from being a bad sleeper to recognizing the value of creating a toolkit of healthy sleep strategies. Implementing changes like adjusting caffeine intake, maintaining a regular sleep schedule, and engaging in wind-down rituals can positively impact sleep habits. These strategies should be tried and adjusted based on individual needs and preferences to establish a healthy sleep routine.
Creating an Ideal Sleep Environment
Creating an optimal sleep environment involves focusing on factors like temperature and bedroom setup. Keeping the bedroom temperature between 65 to 68 degrees Fahrenheit can promote better sleep. Ensuring a dark environment by eliminating light sources and investing in comfortable bedding can enhance sleep quality. Additionally, decluttering the bedroom and setting up calming rituals before bed can contribute to a soothing and restful sleep experience.
In today’s episode, you’ll learn the real reason why you’re always tired – and how to fix it.
If you want to wake up every morning feeling refreshed, energized, focused, and in control, you need to get the best sleep of your life – every night.
Today, you’ll learn 7 easy, accessible, science-backed tips that will help you (and the people you love) perfect your sleep and as a result give you (almost) limitless energy.
Joining Mel on the podcast today is the renowned Harvard sleep scientist Dr. Rebecca Robbins, PhD.
Dr. Robbins is a Research Investigator in the Division of Sleep and Circadian Disorders and the Departments of Medicine and Neurology at Brigham and Women's Hospital, and an Assistant Professor of Medicine at Harvard Medical School.
You’ll love the simple, free, and evidence-backed tips that Dr. Robbins shares. These easy habits will boost morning energy, make you feel incredible, and best of all: you can easily add them into your life today.
For more resources, including links to Dr. Rebecca Robbins research, website, and social media, click here for the podcast episode page.
