woman sleeping
Sean Cate
Sean Cate
July 3, 2024 ·  3 min read

Doing This In The Morning Can Ruin Your Sleep Cycle – Experts Explain

A good night’s sleep is essential for overall health, but did you know that your morning habits can significantly impact your sleep cycle? Sleep experts emphasize that certain morning routines can disrupt your circadian rhythm, leading to poor sleep quality. Here are seven key insights from experts on what to avoid in the morning to maintain a healthy sleep cycle.

1. Lingering in Bed

woman laying in bed in the daytime
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One of the most detrimental habits is staying in bed after waking up. Dr. Chester Wu, a psychiatrist and sleep medicine specialist, advises against lingering in bed as it can leave you feeling groggy and tired. “I try not to linger in bed because I definitely feel like that causes me to feel more lazy or groggy,” says Dr. Wu.1 Neuroscientist Chelsie Rohrscheib echoes this sentiment, recommending that people get out of bed immediately upon waking to maintain a strong association between the bed and sleep.

2. Avoiding Sunlight

child in the dark
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Exposure to natural light in the morning is crucial for regulating your circadian rhythm. Dr. Chris Winter, a neurologist and sleep health expert, emphasizes the importance of getting into the light as soon as you wake up. “Light effectively shuts off your brain’s production of melatonin and lets your body know the day has begun,” he explains.2 Rohrscheib adds that light exposure helps keep your sleep cycle well-regulated and can improve sleep quality.

Read More: Melatonin: The Supplement That Can Aid With Sleep, Eye Health, Jet Lag, and More

3. Skipping Morning Exercise

woman running in the morning
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Engaging in physical activity in the morning can signal to your brain that the day has begun. Dr. Winter suggests starting the day with some form of exercise, even if it is just light stretching or walking. “Getting active quickly is a fantastic way to signal to your brain that the day has begun,” he says. Exercise in the morning can boost alertness and set a positive tone for the rest of the day.

4. Lying in Bed on Weekends

baby in bed
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Sleeping in on weekends might seem like a good way to catch up on rest, but it can disrupt your sleep cycle. Carleara Weiss, a sleep specialist, warns that irregular wake-up times can lead to social jet lag, causing fatigue and difficulty concentrating. Maintaining a consistent sleep schedule, even on weekends, is essential for regulating your biological clock.

5. Using Electronics in Bed

couple in bed on their phones
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Many people use their phones or other electronics while in bed, but this can negatively impact sleep quality. The blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep at night (therefore wrecking your sleep cycle). Sleep experts recommend avoiding screens in the bedroom and establishing a bedtime routine that promotes relaxation.

Read More: Oversleeping Can Increase Your Risk of Stroke by Up to 85 Percent: Study

6. Staying in a Dark Room

woman opening the curtains
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Waking up and staying in a dark room can confuse your body’s internal clock. Dr. Chris Winter advises against remaining in a dark bedroom upon waking. “I never remain in my dark bedroom,” he says. Instead, open the curtains or go outside to let your body know it is time to wake up.

7. Not Making Your Bed

unmade bed
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While it may seem trivial, making your bed in the morning can have a positive impact on your sleep cycle. Dr. Winter notes that making your bed is not only symbolically powerful but also helps deter you from getting back into bed during the day. This small act can help establish a routine that signals to your brain that the day has started.


the concept of cercadian rhythms, insomnia, good healthy sleep. in gray and yellow colors.
Image Credit: Shutterstock

Your morning habits play a crucial role in maintaining a healthy sleep cycle. By avoiding these common pitfalls and adopting practices that support your circadian rhythm, you can improve your sleep quality and overall well-being. As Dr. Wu and other experts suggest, simple changes like avoiding lingering in bed, getting sunlight, and maintaining a consistent wake-up time can make a significant difference in your sleep health.

Read More: Doctor Explains Why 4-7-8 Method is Best Way to Get Back to Sleep in Middle of the Night


  1. Experts share the worst thing you can do in the morning for your sleep cycle.” Irish Star. Yelena Mandenberg and Rudi Kinsella. 2024.
  2. Here’s The One Thing Sleep Doctors Never, Ever Do In The Morning.” Yahoo. April 13, 2024.