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Making the most of your morning hours may be key to improved productivity, better mental health, and enhanced wellbeing. Recent research confirms what many intuitively know; they feel more positive in the morning. And learning how to harness the power of a morning mindset starts with a restful night.
The groundbreaking study, recently published in BMJ Mental Health, revealed clear patterns in daily mental health and wellbeing. Researchers at University College London analyzed data from nearly one million observations involving over 49,000 participants, according to a press release from the University.
Spanning a two-year period, the results are enlightening. People generally wake up in the morning feeling in a good frame of mind while they experience their worst mental state around midnight. This comprehensive study examined depression, anxiety, loneliness, happiness, life satisfaction, and a sense of life being worthwhile.
What makes this research particularly valuable is its scope. Unlike previous smaller studies, this investigation gathered repeated measurements from the same participants across an entire day, from six in the morning until midnight.
“Our findings indicate that people’s mental health and wellbeing tends to be lowest around midnight, mid-week and in winter. This should be considered when planning service and resource provision,” the study’s lead author Dr Feifei Bu, from UCL’s Department of Behavioural Science & Health, said in the press release.
Sleep Hygiene is a Gateway to Better Mornings
You can apply this data to your lifestyle by getting quality sleep. Practicing strong sleep hygiene, a combination of your sleep environment and behaviors, is crucial, explained the Sleep Foundation website.
Establishing consistent sleep and wake times represents one of the most fundamental aspects of good sleep hygiene. Stick to a fixed wake-up time, regardless of whether it is a weekday or weekend, to help your brain and body develop a rhythm of consistent sleep. And prioritize sleep over work, studying, or socializing.
Physical activity also significantly contributes to sleep quality, according to Healthline. Just 30 minutes of aerobic exercise per day helps with better sleep and overall health. However, avoid exercising within an hour or two of bedtime. This can increase energy levels and body temperature, potentially interfering with falling asleep. If you do some type of exercise in the evening, choose gentle stretching or yoga.
Light, Limits, and Lifestyle Choices
Managing light exposure also plays a critical role in regulating your sleep-wake cycle. Experts recommend being exposed to sunlight in the morning and throughout the day. This natural light helps strengthen your circadian rhythm, making it easier to feel alert in the morning and sleepy at night.
Limiting light after sunset is important as it supports the production of sleep hormones like melatonin. This means avoiding cell phones and electronic devices around bedtime; blue light from screens reduces melatonin. Instead, try using warm-light spectrum bulbs in the evening or dimming lights before bed, suggested the Sleep Foundation.
Your eating patterns also affect sleep quality and, consequently, your morning mental state. Eating large meals before bed can negatively impact sleep quality as you will still be digesting food at bed time.
Most experts recommend limiting caffeine intake to morning hours, according to Healthline. Caffeine’s effects can last three to seven hours, so drinking it too late in the day can keep you wired when you may want to rest. Additionally, while a short afternoon nap (under 20 minutes) might be beneficial for some, longer naps or those taken late in the day can make falling asleep at night more difficult.
The facts are in. Becoming an early bird may be the secret to enhancing your mood and your productivity. Simply start practicing strong sleep hygiene to maximize those morning hours and feel great each day!
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