Chronic sleep deprivation increases the risk of cardiovascular disease, diabetes, depression, dementia, and other conditions. Several top doctors recommend 4 morning activities that help regulate the body's internal clock. These not only help the body "start up" and increase alertness throughout the day but also improve nighttime sleep quality.
According to a report by Women's Seven Plus, experts emphasize that good waking habits are crucial for sleep quality. Here, several doctors share their own morning routines for maintaining health and boosting energy:
1. Wake Up at the Same Time Every Day
Dr. Naohisa Uchimura, President of Kurume University, states that to achieve quality sleep, maintaining a properly functioning circadian rhythm is essential. Therefore, he tries to wake up at 6 AM every morning and go to bed before midnight. He explains that a tiny region in the brain's hypothalamus called the suprachiasmatic nucleus is the location of the "biological clock," controlling the rhythm of sleep and wakefulness. Aging combined with an irregular lifestyle makes the circadian rhythm more prone to disruption. To reset its function, one should wake up and go to sleep at the same time every day. The body begins secreting the sleep hormone melatonin 14-16 hours after waking, inducing drowsiness. Waking at the same time daily makes the onset of sleepiness more regular.
Dr. Chiaki Fukuda, a medical doctor and health science consultant, also explains that even on holidays, one should try to wake up at the same time. She sleeps 8 hours and wakes up at 6 AM. Because sunlight stimulates the brain to secrete melatonin, exposure to the sun makes her feel sleepy around 10 PM.
2. Measure Body Fat Every Morning
Dermatologist Dr. Aiko Shiba shares that upon waking and after using the bathroom, she immediately steps onto a body fat scale. If her weight increases by 1-2 kg, it's usually just pre-menstrual water retention. If body fat or visceral fat increases, she reflects on her diet and makes adjustments.
3. Take a Warm Shower
After measuring body fat, Dr. Shiba takes a warm shower to stimulate the sympathetic nervous system and make her body more active. Internist Dr. Chigusa Kondo shares that she uses cold water when washing her face, also to stimulate the sympathetic nervous system. This causes vasoconstriction, reducing puffiness and refreshing the mind.
4. Engage in Light Exercise 30 Minutes After Waking
Dr. Uchimura notes that doing some light exercise about 30 minutes after waking in the morning helps refresh the mind and body. Calisthenics is an ideal choice. He recommends doing morning exercises outdoors. Exercising while getting sunlight helps maintain energy during the day and sleep better at night. If possible, exercising with family or friends makes it easier to stick to the routine, and promoting social interaction also helps stabilize mood, which benefits sleep quality.
For bad weather days, sleep expert Dr. Satoshi Tsubota suggests exercising indoors. He stretches in his room for about 10 minutes after waking up. Moving the body helps raise its temperature and refresh the spirit. Since work often involves long periods of sitting, he tries to move more in the morning, for example, by lightly jogging indoors for about 15 minutes to avoid putting too much pressure on the knees. For those not accustomed to exercise, simple stretching is also a good choice.
Dr. Uchimura adds that speeding up your walking pace while shopping or strolling can help improve nighttime sleep quality. Japan's Ministry of Health, Labour and Welfare's "2023 Health Promotion Sleep Guidelines" indicate that brisk walking helps improve sleep. Walking at 1.5 times your normal pace promotes blood circulation, raises body temperature, and leaves you feeling refreshed upon waking. If consistently walking briskly is physically difficult, brisk walking for 1 minute, 3 to 5 times a day, is also a good form of exercise. On the other hand, Dr. Shiba incorporates morning cleaning, such as cleaning the toilet, as a form of physical activity, which also helps relax both body and mind.
