Women's Health

For Every Sleeper

Morning, Sunshine

If your better-rest game starts at 7 p.m., you’re about 12 hours too late. Researchers are making a convincing case that what you do in the a.m. is key to a healthy circadian rhythm—which, at night, results in a faster drift-off and longer stretches of sleep with fewer interruptions. Follow this sun-up routine for quality Zs come sundown.

Rise

Waking up within 30 minutes of the same time each day (weekends included) is even more important than bedding down at the same time each night—it helps program your internal clock to shut off more easily come darkness, meaning you snooze more soundly. To ensure she keeps her body clock on track, health director Tracy Middleton relies on Philips Wake-Up). “It’s a game changer, especially in the winter when it’s still dark at 6 a.m., when I get up,” she says. “The device gradually starts emitting light about half an hour before I set my alarm to go off. I’m usually awake before it reaches full ‘sunrise’ and the alarm pings.”

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