ONE HEALTHY HABIT:
Wake Up at the Same Time Everyday

A consistent sleep schedule benefits your circadian rhythms. Too little or poor-quality sleep can lead to circadian disruption, and that’s linked to mood disorders as well as acute and chronic health concerns. Researchers have connected chronic disrupted sleep with weight gain and an increased risk for chronic diseases like type 2 diabetes, cancer, and Alzheimer’s.

Maintaining consistent sleep and wake times is ideal. If you stay up late, it can be tempting to sleep in to “make up” the time, but this can throw your body clocks off — a phenomenon known as “social jet lag.” Plan to synchronize your body clocks by waking up at your regular time, and nap for less than 40 minutes a little later if needed.

Skip the snooze button: Researchers have found that dozing off again after your alarm sounds can lead to prolonged sleep inertia — a groggy, disoriented effect that makes you feel more tired. Try a sunrise alarm clock to introduce light into your bedroom, or place your alarm clock across the room to counteract the temptation to hit snooze.

Upon waking, sit up and create a ritual that nudges your body to become more alert: Drink a glass of water, take deep breaths, practice gentle yoga, or get some early-morning light exposure by opening the curtains or stepping outside, which can help align your circadian clocks.

Looking for more advice to get your best rest — and create more easeful mornings? Check out the articles below.

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