Sleep expert’s morning technique will make you feel ‘less tired’

The daily routine should help improve your body’s sleep cycle, according to expert Dr Michael Breus

An expert has recommended a morning alarm technique for those battling sleep issues or an erratic sleep cycle. Dr Michael Breus, also known as The Sleep Doctor, has divulged his top advice for achieving improved slumber, which he believes will benefit mental and physical health.

Dr Breus, who holds a PhD, is accredited by the American Board of Sleep Medicine and is a member of the American Academy of Sleep Medicine. Remarkably, he is among only 168 psychologists who passed the Sleep Medical Specialty Board without a medical school background, reports Surrey Live.

He earned his BA in Psychology at Skidmore College and his PhD in Clinical Psychology from The University of Georgia. With nearly a quarter-century of experience in private practice as a sleep specialist, Dr Breus is also a celebrated author, having penned bestsellers such as The Power of When, The Sleep Doctor’s Diet Plan, Good Night, and Energize.

His company, SleepDoctor.com, is dedicated to “helping an increasingly tired world live healthier, happier, and thriving lives through the power of sleep”. Dr Breus maintains a strong social media presence across various platforms, amassing hundreds of thousands of followers and regularly posting educational content about sleep.

On TikTok, his most popular video, attracting over two million views, is titled: “One of the best tops for getting better sleep”. This clip features his appearance on an American TV talk show, during which a host inquires: “What would you say is your three most important tips for better sleep?”

Dr Breus advised: “If people get one piece of information from me today, it is wake up at the same time every single morning.” He emphasised: “Including the weekends.”

On his website, Dr Breus outlines that this practice can aid in maintaining your body’s natural sleep-wake cycle (circadian rhythm). A consistent routine leads to enhanced sleep quality, improved alertness, and generally better health and well-being.

Why is waking up at the same time every day best?

Bolstering circadian rhythm: Your internal clock, the circadian rhythm, orchestrates your sleep-wake cycles as well as other physiological functions. Morning consistency solidifies this rhythm, yielding steadier and more predictable sleep habits.

• Boosts sleep quality : Having a set wake-up time can make it easier to fall asleep and stay asleep through the night, enhancing your sleep quality and minimising daytime drowsiness.
• Improves alertness and concentration : When your internal clock is well-regulated, you’re more likely to feel awake and focused during the day, leading to better productivity and cognitive performance.
• Minimises social jet lag : Inconsistent sleep schedules, particularly on weekends, can throw off your circadian rhythm, causing what’s known as “social jet lag.” Sticking to a regular wake-up time, even on weekends, can help avoid this issue.
• Promotes overall health : Maintaining a consistent sleep schedule is crucial for your overall health and well-being, impacting immune function, mood stability, and hormone regulation.

Dr Breus even recommends the farther away your alarm is from your bed, the better. He adds: “The physical act of getting up to turn your alarm off can help you stay up, if you can resist the urge to climb back into bed afterward.”

Why shouldn’t I hit the snooze button?

Research shows over half of employed adults tap the snooze button rather than rising when their alarm sounds in the morning. Dr Breus cautions: “The snooze button likely feels tempting because of sleep inertia.

“Sleep inertia refers to a drowsy state you may experience immediately after waking. At this juncture, full alertness has not yet returned, compelling you to desire more sleep instead of starting your day.”

Sleep inertia, the groggy feeling that everyone experiences when transitioning from sleep to full wakefulness, is particularly intense for those who are sleep-deprived. It’s also a common struggle for people with certain sleep disorders, mood issues, or those working irregular hours, making mornings truly tough.

The expert stated: “Hitting snooze in the morning is not a substitute for obtaining adequate sleep, however. Also, because sleep inertia is amplified when you are woken up from certain stages of sleep, continuing to hit snooze may just extend its effects.

“Although sleep inertia usually goes away within 30 minutes, it can last for hours. Extended sleep inertia could interfere with your ability to focus at work or even your ability to get to work, increasing your risk of a drowsy driving accident.”

How much sleep do you really need?

People vary in their sleep requirements. The NHS suggests most healthy adults should aim for seven to nine hours per night to maintain good health.

Children generally need nine to 13 hours of sleep, while toddlers and babies require 12 to 17 hours. If you’re persistently tired throughout the day, chances are you’re not getting enough shut-eye.

Considering a doctor’s visit?

If your sleep is causing you concern or impacting your daily life, it’s important to consult a healthcare professional. Dr Breus advises: “For many people, hitting snooze is the result of not obtaining enough sleep the night before. Some people experience more severe sleep inertia and hit the snooze button due to underlying health issues, however.

“Intense sleep inertia is called sleep drunkenness, and it occurs more commonly in people with certain sleep disorders and mood disorders. If you are sleeping the recommended seven to nine hours per night and still struggling to wake up, a doctor can help you determine the cause and proper treatment.”