Most individuals attempt to resolve sleep issues by concentrating solely on the events occurring in the night, yet the quality of sleep is highly dependent on the activities that occur throughout the day, in particular, in the morning. The circadian rhythm, which is also referred to as the internal clock of the body, is established mainly within the initial few hours of waking up. The body clock is lost when mornings are too hectic, haphazard, or too stimulating, and it is more difficult to feel sleepy at night. It may begin with bettering the day-break of sleep.

The strongest signal of controlling the body clock is exposure to light in the morning. The entry of natural sunlight to the eyes sends information to the brain that we are in daytime and that melatonin is suppressed and alertness hormones are enhanced. This signal is weak when human beings wake up and remain at home in the light of the artificial light. With time, the circadian rhythm is shifted and at night, one is alert and has a bad sleep. Night sleeping can be greatly enhanced even when there is a short exposure to natural light in the morning.

Another important habit is having regular wake-ups. Many individuals are inclined to rise early in the working day and to sleep during the days off believing that it will help them to rest. This, in fact, sends a social jet lag. This creates a problem of the body altering multiple times and causing continual exhaustion and insomnia during normal days. Waking up at the same time, even at weekends, will stabilize body clock and will increase the predictability of sleep.

It is a healthy exercise to move in the morning and to get the nervous system going. Light physical exercises like walking, stretching, or light exercise boosts the blood circulation and informs the body that an active day has started. This helps in increased concentration and vitality throughout the day and the transition to rest mode of the body in the evening. It is not necessary that movement is strong, consistency is much more important than intensity.

Sleep quality also depends on the time of taking caffeine. Caffeine may make one alert, but on the other hand, taking it late in the day disrupts the sleep. Caffeine in the morning is not that disastrous since the body has time to digest it during the morning time before going to bed. Delays in taking caffeine into the afternoon or evening may inhibit the pressure to sleep, preventing one from falling asleep when the body is feeling tired.

Energy regulation is an important role played by morning nutrition. Missing a breakfast or consuming food that is highly processed may cause energy crash later on in the day. These crashes tend to spur on cravings of caffeine or sugar which also disturbs sleep. Harmonized breakfast meals contribute to stabilising the blood sugar level and maintaining a stable supply of energy throughout the day, which minimises the risk of evening overstimulation.

Nighttime sleep is also influenced by exposure to stress at the beginning of the day. Hurried mornings, multitasking and exposure to stressful information now makes cortisol levels go up. In cases when cortisol is high up until the evening, the result is shallow and broken sleep. Planning less stressful mornings trying to plan each morning can involve setting easy schedules, moving more slowly, or just a few minutes of mere rest which helps to balance stress hormones and enhance nighttime recovery.

In the morning, cognitive load is decreased because of mental organization in the morning. When the day begins in a fog, the mind will use the evening to repeat the un-done things and concerns. Even the mere action of planning the morning like setting priorities or planning how to deal with tasks minimizes nighttime rumination. This clarity of the mind enables the brain to engage less in the process of sleeping.

The hydration also affects the energy and sleep indirectly. Mild dehydration causes fatigue and lack of focus which can result in more caffeine consumption later on the day. Drinking water in the morning helps one to be alert and eliminate the use of stimulants which disrupts sleep in later stages.

Routine behaviors in the mornings bring about momentum. When mornings are made in accordance with the natural rhythms of the body, the energy will not be as forced. This steadiness extends to the evening and therefore it is easier to relax and sleep more easily. Mornings that are poor are often artificial with the aid of artificial stimulation, whereas strong mornings are natural and help in recovery.

To sum up, it is not at bedtime that one should start getting better sleep, but at wake-up. Morning light, regular schedules, slow movement, control of stress and low-energy foods all contribute towards the control of the body clock. When mornings favor the natural course of the body, nights will be more relaxed, deep, and restful without violence and coercion.