How To Stop Waking Up Feeling Tired: 7 Tips From a Harvard Researcher

According to Dr. Rebecca Robbins and other experts, sleep is not only a vital biological function affecting our well-being but also a complex process that plays a crucial role in our physical and cognitive health.

Sleep is a vital biological process that impacts physical and cognitive function

Sleep and circadian rhythms are closely linked to optimal bodily function

Robbins, introduced as a renowned sleep scientist and professor at Harvard Medical School, discusses how sleep is the "great equalizer" and essential for health—despite the fact that medical professionals receive minimal training on it. She explains that circadian rhythms, the systems in our body that operate on approximately a 24-hour cycle, are intrinsic for our health, aligning with the Earth's light and dark cycles to allow wakefulness during the day and restful sleep at night.

Robbins states that every part of the body has a circadian-like pattern of activity, orchestrated by the central pacemaker of the circadian rhythm, the suprachiasmatic nucleus. The discussion reveals that circadian systems adjust slowly to environmental changes, which explains why rapid time changes, such as daylight saving or jet lag, can cause sleep issues and brain fog.

The importance of light in regulating circadian rhythms is highlighted, with daylight serving as a signal through the eyes to the brain, initiating alertness and halting the release of melatonin, which helps us sleep when it's dark. Robbins underscores the importance of not disrupting this system, such as by not sleeping in more than an hour on weekends to avoid circadian misalignment.

Insufficient or poor quality sleep leads to detrimental effects on productivity, relationships, mental health, and cognitive decline

Robbins elaborates on the critical way sleep affects memory storage and brain function, determining nightly what to retain and store. She notes behavioral changes can combat insomnia and improve sleep quality.

The negative impact of poor or insufficient sleep is deeply discussed, with Robbins mentioning that two out of three Americans do not get the sleep they need, and 20 to 50 percent have trouble sleeping throughout the night. Less than 30 percent wake up feeling refreshed—this indicates the bo ...

Rebecca Robbins and Mel Robbins outline behavioral strategies that are clinically proven to improve sleep quality, emphasizing consistency in sleep routines, optimizing the sleep environment, and managing lifestyle factors.

Establishing a consistent sleep schedule is crucial for regulating the body's internal clock

Rebecca Robbins stresses the necessity of a consistent sleep schedule. She suggests looking at your weekly schedule to find a consistent sleep time, advising against sleeping in for more than an hour as it disrupts the internal clock. You should strive to fall asleep and wake up as close to the same time as possible. Even if disruptions occur, like young children or work, focusing on the times you can control and being diligent about it is key. A consistent wake-up time, ideally the same every day of the week, is deemed beneficial.

Going to bed and waking up at the same time each day, even on weekends, helps reinforce the circadian rhythm

Consistency is vital because it allows the brain and body to anticipate when to feel tired and when to be awake. This scheduling results in better organization of sleep patterns and improving overall sleep quality. Robbins also suggests that sleeping separately from a partner, if sleep is being interrupted, can be considered to maintain a consistent sleep schedule.

A wind-down routine before bedtime primes the body and mind for restful sleep

A systematic wind-down time, including powering down electronics and engaging in calming activities like drinking herbal tea and bedtime rituals, is important. Robbins describes her routine involving the military breathing technique, writing down persistent thoughts, reading a few book pages, and progressive muscle relaxation. Setting a routine tells the brain that sleep is next. She advises having a target fall asleep and wake-up time and sticking to a wind-down routine that begins about nine hours before the wake-up time.

Optimizing the sleep environment promotes better quality sleep

Maintaining a cool, dark, and quiet bedroom creates conditions conducive to slumber

Ensuring that the sleep environment is pitch-black is recommended since any light, even from a cable box or outside, can disrupt sleep. Robbins suggests using masking tape or duct tape to cover any light-emitting sources. Having a dark room aids melatonin secretion and sleep.

Minimizing exposure to blue light from screens and electronic device

Cutting out screen time earlier in the eveni ...

Understanding the various environmental and lifestyle factors that influence sleep quality can empower individuals to make changes that result in better and more restorative rest.

Temperature regulation is crucial for quality sleep

Maintaining a bedroom temperature between 65-68 degrees Fahrenheit optimizes conditions for falling and staying asleep

Rebecca Robbins explains that the temperature of your bedroom is a critical, often overlooked factor for sleep. A cooler environment, sometimes below 65 degrees Fahrenheit, is ideal, particularly for individuals experiencing menopause. Our body's core temperature drops as part of the sleep onset process, making the 65 to 68 degrees Fahrenheit range generally thermally neutral, which helps maintain an optimal body temperature during sleep.

Ensuring adequate airflow and breathable bedding materials supports the body's temperature regulation

Rebecca Robbins underscores the significance of airflow in sleep, recommending temperature-regulating mattresses and pillows that promote breathability and cautioning against using materials that block airflow, which can raise body temperature. Breathable bedding facilitates the body’s temperature regulation, which is especially pertinent during sleep phases when the body does not self-thermoregulate, such as during REM sleep.

Opening a window to allow fresh air can aid in regulating bedroom temperature, provided that external noise levels are conducive to maintaining a sleep environment.

Dietary habits influence sleep patterns

Eating a lighter dinner several hours before bedtime allows the body to focus on rest rather strhandigestion

Rebecca Robbins supports the proverbial advice of having a "breakfast of kings, lunch of princes, and dinner of paupers," indicating that lighter evening meals promote better sleep. Mel Robbins shares that having dinner around 5:30 PM significantly improves her sleep and bedtime routine. Ideally, it is beneficial to conclude eating two hours before bed, with a span of three hours being even more advantageous.

Avoiding caffeine, especially in the afternoon and evening, prevents disruptions to the sleep-wake cycle

Rebecca Robbins emphasizes that caffeine can significantly disrupt sleep due to its long half-life of six to nine hours and advises reducing overall caffeine intake. Some strategies incl ...