7 things to do in the morning to sleep well at night – VnExpress


Opening the curtains, getting out of bed and meditating, having a full breakfast, waking up at the same time… are habits that should be established in the morning to sleep well every night.

The quality of night sleep affects the next day’s activities. Conversely, what you do during the day also affects your sleep at night. According to Dr. Peter Polos (JFK University Medical Center in Edison, USA), caffeine consumption, exercise duration, stress level… all affect sleep. Establishing good daily habits, starting in the morning can help you sleep better at night. Here are 7 things you should do.

Wake up at the same time every day: When you get into the habit of waking up at the same time every day, your body sends a notification signal to your brain. From there, the brain activates a cycle so that about 14 hours later, it releases the sleep-promoting hormone melatonin, helping you feel sleepy again.

Out of bed: You should get out of bed after 3-5 minutes of waking up. Oversleeping can make your sleep longer, making it harder for you to fall asleep at night. Therefore, do not prolong the time you get out of bed in the morning.






You limit sleep, exercise helps the body to be more alert in the morning. Image: Freepik

Open the curtains: After getting out of bed, the next thing you should do is feel the natural light during the day by opening the curtains, opening the door or going outside if the bedroom is dark. According to Dr. Polos, sensing sunlight helps keep the mind awake. This principle is similar to the reason experts recommend turning off your phone and laptop at the end of the day before you go to bed. Because blue light can stimulate the brain to upset sleep.

Meditation: Meditation is a good morning habit. The meditation moves don’t have to be long or complicated, and can be done for about 15 minutes.

Stress management: Frustration, pressure, and anxiety during the day can keep you awake at night. You should learn to manage stress, breathe gently when faced with pressure. Here’s how to get quality sleep at night.

Do exercise: Exercising 30-60 minutes every morning such as jogging, cycling, gym… plays a role in promoting deeper, better quality sleep at night. When you exercise, especially intensely, your body temperature, heart rate, and blood pressure increase, making it difficult to fall asleep. Therefore, you should practice early in the morning, not too close to bedtime.

Don’t skip breakfast: Eat breakfast regularly and pay attention to add more protein, fat, and carbohydrates within 2 hours of waking up. The morning “fuel” you take in can have a big impact on your day’s activities. Not only does it give you the glucose you need to boost your energy levels, but it also provides the nutrients to establish a good night’s sleep every night.

Mr. Chi
(Follow Every Day Health)

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