Finding Your Unique Sleep Rhythm

I relish the idea of waking up early. If given the choice, I’d rise at 5 AM daily, but my schedule typically allows for a wake-up time between 7 and 8 AM. Some individuals thrive as night owls, while others shine as early birds. The first step to mastering your morning is identifying a sleep routine that suits you. Your morning activities play a significant role in determining your sleep quality and ability to drift off at night.

The Story of Your Day Begins Now

Every skilled writer knows that a strong beginning is crucial. In the early moments after you wake, several key processes unfold:

1. Your biological clock starts a 16-hour countdown.
2. Your brain begins sorting and saving information.
3. Your body craves hydration and movement.

The decisions you make in the morning set the stage for your entire day, your future, and ultimately your life.

1. Embrace the Truth of Consistency

Life is fundamentally about consistency rather than intensity. While some may thrive on waking at 5 AM, taking cold showers, and engaging in strenuous workouts, this approach isn’t universally effective. Although these practices are beneficial, they might lack a crucial element. Everyone aspires to succeed, and if achieving that goal was merely about pushing oneself harder, most people would do it.

Forcing yourself into anything can lead to burnout and a loss of motivation, returning you to your default behaviors. Sleep thrives on routine; it’s a habit. While you can catch up on sleep, modifying your sleep schedule should be done gradually, by only 15 minutes each night. To enjoy consistently restorative sleep, aim to rise and retire at the same time each day.

James Clear, in his book "Atomic Habits," emphasizes that successful habit formation hinges on making them easy, obvious, attractive, and satisfying. By adopting a long-term perspective and these four principles, you can cultivate healthier habits.

2. Recognize the Countdown

There are 24 hours in a day, and ideally, most individuals require around 8 hours of rest. Upon waking, your biological clock starts to count down, a phenomenon known as your circadian rhythm. Sleep specialist Dr. Matthew Walker notes that roughly 16 hours post-wakefulness, you will likely begin to feel fatigued.

Our bodies function best when we synchronize our sleep patterns with the sun's cycle. Sunlight boosts serotonin levels, enhances mood, and signals to our brains that it's time to be awake. Dr. Walker explains in "Why We Sleep" that exposure to sunlight informs our bodies that we are awake, even if our minds are already aware.

Remaining in a dim environment for too long can hinder your ability to sleep at night. To kick-start your circadian rhythm, consider the following:

• Step outside and bask in sunlight on your skin (the most effective method).
• Observe the sun through a window.
• Use overhead lighting to simulate sunlight.

3. Avoid Digital Distractions

During sleep, our brains engage in a process called neuroplasticity. While in deep sleep (REM sleep), the mind organizes and prepares the day’s information for use. Upon waking, your brain starts tying up loose ends, which is why reaching for your phone immediately can overwhelm it with new data.

Resist the urge to check your phone first thing in the morning to allow your brain to fully process the learning from the night. I prefer to keep my phone out of reach after checking the time. Moreover, looking at your phone right after waking elevates dopamine and cortisol levels, which are already heightened in the morning. This spike can disrupt your body’s hormonal balance.

Instead, consider the morning as a time for self-expression. Engage in movement, be present, and if inspired, take a moment to journal.

4. Move Your Body and Mind

Have you ever encountered sleep paralysis? This occurs when we wake up during REM sleep when a neurotransmitter called GABA paralyzes our muscles. After hours of inactivity, physical movement signals to your brain that it’s time to awaken, resetting your circadian clock.

As soon as you wake, get up and start moving. Gentle activity, combined with deep breathing, enhances blood flow and oxygen delivery throughout your body, contributing to a better mood. James Nestor, in "Breath," emphasizes that proper breathing is fundamental to longevity. You don’t need an intense workout; just get up and move.

5. Hydrate for Optimal Energy

While we sleep, we lose a surprising amount of water through sweating and breathing. Therefore, proper hydration is essential upon waking. Starting your day with a glass of water is a great habit.

Hydration does more than quench thirst; it helps transport nutrients to your cells, lubricates joints, and supports mood regulation. Although coffee may seem like a morning staple, allow yourself a moment to hydrate first. Consuming coffee too early can lower your baseline levels of dopamine and cortisol, much like checking your phone.

While water is an excellent first choice, it may not fully replenish lost nutrients overnight. I prefer a mix of water, lemon juice, apple cider vinegar, raw ginger, and salt shortly after waking to support healthy gut bacteria and ensure my body receives the necessary replenishment. Everyone’s body is unique, so find a hydration method that suits you. I’ll share my recipe at the conclusion of this article.

Your Morning is a Routine, Not a Chore

The secret to establishing any habit lies in understanding its purpose—then making it easy, obvious, attractive, and satisfying. While "Atomic Habits" may feel cliché, it remains one of the most valuable resources for developing and sustaining healthy habits.

To summarize, design a morning routine tailored to your needs by incorporating these five essential elements:

1. Sleep thrives on routine; it's a habit.
2. Upon waking, seek sunlight (natural or artificial).
3. Avoid your phone first thing to stabilize hormone levels.
4. Get up, stand, and start moving.
5. Drink water before your morning coffee.

And as promised, here’s my morning drink recipe. It may not be perfect for everyone, but I hope it inspires you to find what works for you.

What You Should Be Drinking First Thing In The Morning

Wake up, drink this, and start your day right.

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