I really enjoy not waking up to an alarm clock anymore, now that I’m retired. But that alarm clock may have been serving a greater purpose than getting me to work on time. It could’ve been playing a part in helping me get a good night’s sleep.
Not having a consistent routine is lovely at first. I enjoyed getting up when I wanted to, and eating when I felt hungry. Going to bed when I wanted to, without worrying if there would be enough hours left to get a good night’s sleep before my alarm clock went off, felt liberating. But there was a dark side (pun intended).
Bedtime Routine Key To Good Sleep
We all know that establishing a good nighttime routine leads to better sleep. “Your nighttime routine could include turning off screens, meditating, reading a book, or adjusting your bedroom environment.”* (Click here for some great ideas). But I recently discovered that how I wake up in the morning also impacts the quality of my sleep for the next night. I’d never thought of that before.
Back to my alarm clock…
Getting up at a similar time every day even when I’m not planning to rush out the door helps me get better sleep. “When you wake up, it sends a signal to the brain that your day has started, and triggers a cycle so that about 14 hours later you’ll start to feel sleepy again.”** If I wake up at different times during the week, my body has difficulty adjusting resulting in poor sleep.
Bright Sunlight
It has been a struggle to find bright morning light this winter with all the grey days that we’ve been experiencing. But research suggests that even turning on indoor lights can help signal my body to wake up.*** However, I do feel much better when those bright lights are from the sun.
A Morning Routine
Morning routines are uniquely personal but some activities to consider include stretching, exercise, breath work, journalling, meditation, and/or going outside for short walk (weather permitting). I don’t think that morning routines need to be lengthy, just purposeful and grounding.
All morning routines should involve breakfast. “…latest research still shows that breakfast is the most important meal of the day for staying fit and healthy. Prepare your breakfast the night before so it’s ready to go.”*** I recently discovered baked oats that can be prepared several days ahead and reheated in the morning: delicious! (see recipe below).
Now that I realize that my morning routine is as important to maintaining good quality sleep as my bedtime routine, I’ll pay more attention to it. I may have to set my alarm clock after all.
What’s part of your morning routine? Comment below.
(Mix and melt 1Tbsp each of maple syrup, vegan butter and almond butter).
*https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
Retired, And Now What 