It might seem counterintuitive,but sleep specialists avoid lingering in bed while awake. Instead of scrolling through their phones, thay get up and start their day. According to Wu, “I try not to linger in bed becuase I definitely feel like that causes me to feel more lazy or groggy.”

Chelsie Rohrscheib, a neuroscientist and sleep expert, agrees. “I never stay in bed and do activities that aren’t related to sleep and intimacy. This means when I wake up, I get out of bed immediately and go somewhere else in my house,” she saeid. “This helps to maintain my brain’s association that the bedroom is only a place of rest, which promotes high-quality sleep.”

Dr. Chris Winter, a neurologist and sleep health expert, emphasizes the importance of light exposure. “I never remain in my dark bedroom,” he said. “it is indeed essential to get into the light. Light effectively shuts off your brain’s production of melatonin and lets your body know the day has begun.”

Carleara Weiss, a sleep specialist and research assistant professor at the University at Buffalo, State University of New York, focuses on maintaining a consistent wake-up time.For her, along with getting up as soon as she wakes up, she makes sure not to sleep in.

“The reasoning for that relates to the circadian rhythms,” Weiss said. “Regular wake-up times help the biological clock regulate physiological functions, not just sleep. Sleeping in on the weekends leads to social jet lag and causes difficulty concentrating, fatigue, irritability, and headaches.”

Dr. Raj Dasgupta,a quadruple board-certified physician in internal medicine,pulmonary,critical care and sleep medicine,also advises against sleeping in. “While occasionally sleeping in is unlikely to have a lasting impact on your overall sleep quality, it may affect your ability to fall asleep later in the evening,” he said. “Maintaining a consistent sleep schedule, where you wake up and go to bed simultaneously occurring every day, is really critically important for ensuring you have a good night of quality sleep.”

Morning Habits of Sleep Doctors

“maintaining a consistent sleep schedule, where you wake up and go to bed simultaneously occurring every day, is really critically important for ensuring you have a good night of quality sleep.”

So, what do sleep doctors do instead of lingering in bed? They prioritize getting out of bed, exposing themselves to light, and maintaining a consistent sleep schedule.