The Mel Robbins Podcast

How To Stop Waking Up Feeling Tired: 7 Tips From a Harvard Researcher

Jun 10, 2024

01:22:24

Snipd AI

Renowned Harvard sleep scientist, Dr. Rebecca Robbins, shares 7 science-backed tips to improve sleep quality and energy levels. The podcast covers the importance of sleep for health, circadian rhythms, light exposure, and lifestyle changes. Dr. Robbins provides practical strategies to optimize sleep and enhance overall well-being, including managing light exposure, creating a relaxing sleep environment, and making small lifestyle changes for better sleep.

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Podcast summary created with Snipd AI

Quick takeaways

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.

Write Down Your Thoughts Before Bed

00:30

Beneficial Adaptation to Circadian Rhythm

01:30

Quality Sleep Improves Life Quality

01:21

Consistency is Key for Better Sleep

01:21

Intro

5min

The Importance of Sleep for Health and Performance

9min

Consistency in Sleep Routines and Quality of Sleep

17min

Understanding the Circadian Rhythm and Sleep Importance

7min

Optimizing Sleep by Managing Light Exposure

15min

Improving Sleep Quality and Health with Simple Strategies

3min

Improving Sleep Quality Through Environment and Habits

13min

Improving Sleep Quality Through Lifestyle Changes

16min

Tips and Encouragement for Better Sleep and Health

5min

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.

Want to know what to listen to next? Mel shared Dr. Rebecca Robbins’ research on an episode about evening routines: 4 Easy Nighttime Habits to Feel Energized & Sleep Better.

And, you’ll also love this hit episode, which also cites Dr. Robbins’ work: 3 Small Decisions That Make You Feel Incredible: Do This Every Morning After Waking Up.

Connect with Mel:

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The Mel Robbins Podcast

How To Stop Waking Up Feeling Tired: 7 Tips From a Harvard Researcher

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Importance of Consistency in Sleep Schedule

Significance of Morning Light Exposure

Limiting Screen Time Before Bed

Handling Waking Up in the Middle of the Night

Developing a Sleep Routine

Creating an Ideal Sleep Environment

Write Down Your Thoughts Before Bed

Beneficial Adaptation to Circadian Rhythm

Quality Sleep Improves Life Quality

Consistency is Key for Better Sleep

Get the Snipd
podcast app

AI-powered
podcast player

Discover
highlights

Save any
moment

Share
& Export

AI-powered
podcast player

Discover
highlights

The Mel Robbins Podcast

How To Stop Waking Up Feeling Tired: 7 Tips From a Harvard Researcher

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Importance of Consistency in Sleep Schedule

Significance of Morning Light Exposure

Limiting Screen Time Before Bed

Handling Waking Up in the Middle of the Night

Developing a Sleep Routine

Creating an Ideal Sleep Environment

Write Down Your Thoughts Before Bed

Beneficial Adaptation to Circadian Rhythm

Quality Sleep Improves Life Quality

Consistency is Key for Better Sleep

Get the Snipdpodcast app

AI-poweredpodcast player

Discoverhighlights

Save anymoment

Share& Export

AI-poweredpodcast player

Discoverhighlights

Get the Snipd
podcast app

AI-powered
podcast player

Discover
highlights

Save any
moment

Share
& Export

AI-powered
podcast player

Discover
highlights