HOW ROUTINES CAN IMPROVE YOUR DAY
The way you start and end your day shapes everything in between. Research shows that morning and evening routines play a huge role in shaping our mood, productivity, and overall well-being. Small changes, like reducing screen time, can make a big difference in how we feel and function throughout the day.
MORNING ROUTINES
The way you wake up might impact your day more than you realize. Our bodies have a natural rhythm designed to ease us into the morning. But if you wake up abruptly, you may trigger early hormonal and emotional spikes.
Cortisol - the stress hormone - naturally peaks within the first 30-45 minutes after waking up to help you become alert for the day. However, jump starting that natural peak early from a hectic wake-up or checking your work email before getting out of bed can negatively effect the rest of your day.
Speaking of checking your phone first thing…opening social media or texts right away can cause an early flood of dopamine, making you crave more distractions throughout the day. Instead, try starting your morning with a few moments of calm—maybe a stretch or a few deep breaths.
EVENING ROUTINES
Just as your morning sets the stage for your day, your evening routine prepares your body for sleep. A big barrier to good sleep? Blue light. Exposure to blue light from phones, tablets, and other devices can suppress melatonin, the hormone that tells your body it’s time to sleep. When melatonin production is delayed, it becomes harder to fall asleep.
Experts suggest creating a tech-free zone at least an hour before bed to allow your body’s natural sleep-wake cycle to take over. By removing screens and engaging in a calming bedtime routine—whether it’s reading or stretching—you’re helping your body wind down naturally.
SMALL CHANGES, BIG IMPACT
Our daily routines, both morning and night, can shape everything in between. From avoiding the urge to check your phone right away to winding down in a screen-free bedroom, small adjustments can lead to better sleep. Plus, building a more intentional routine might help you create a smoother transition between rest and productivity.
Sleep experts often recommend experimenting with different approaches to see what works best for you. Whether it’s a gradual wake-up, limiting blue light exposure, or simply creating a mindful moment before bed, it’s worth exploring small changes that support better sleep and well-being.
Ready to transform your sleep routine? Arc Alarm Clock can help you start and end your day with intention :)
Sources:
- Clow, A., et al. (2004). “The awakening cortisol response: Methodological issues and significance. Stress, 7(1), 29-37.
- Volkow, N. D., & Baler, R. D. (2014). Addiction science: Uncovering neurobiological complexity. Neuropharmacology, 76, 235-249.
- Chang, A. M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
- Cain, N., & Gradisar, M. (2010). Electronic media use and sleep in school-aged children and adolescents: A review. Sleep Medicine, 11(8), 735-742.
