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| | | If you're not getting enough — or good enough — sleep at night, welcome to the club! More than one-third of U.S. adults sleep less than 6 hours a night. | | Getting quality sleep is about more than feeling energetic during the day. It has an effect on a myriad of bodily functions, including: | | | | | | | | | | If you're looking for better sleep, the secret may lie in what you're doing long before you hit the sheets at night. In fact, sleep hygiene starts as soon as you wake up each morning, which is exactly what we're here to talk about today. | | Let in the morning light | Your circadian rhythm is the behind-the-scenes system that controls your daily schedule for being asleep and awake. It's influenced by many environmental factors, including light and darkness.
Regulating your circadian rhythm is a key element of sleep hygiene. One way to do this is by exposing yourself to light first thing in the morning. This will help spur the release of hormones such as cortisol, which makes you feel more alert.
If you have trouble getting out of bed each morning, try opening your curtains or turning on a light after you wake up to prevent yourself from falling back asleep. | | Set a wake-up time — and stick to it | Another important factor in regulating your circadian rhythm is being consistent with your sleep schedule. Your wake-up time will largely depend on your daily schedule (work, appointments, child care, etc.). But no matter what time you wake up, it's important that you're able to stick to this time every day.
Remember, you should aim for at least 7 hours of sleep a night, which means setting a regular bedtime as well. (And don't worry, we'll talk more about how to get to bed at a reasonable time later in this series.) | | Track your sleep habits | If you want to get serious about changing your sleep habits, it can help to keep a record of what you're doing during the morning, day, and night to support better rest.
There are many ways of doing this — an old-fashioned notebook, a spreadsheet, a sleep app. Or you can download Healthline's free sleep tracker! We created this resource to help you keep track of important factors related to your sleep over time. |  | | | | Thanks for reading, folks! We'll be back next week to talk about daytime habits to help you fall asleep at night. See you then! | | | | | | | | Until next time, |  | Take care of yourself, and we'll
see you again soon! | | | | View in browser
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