When you start your day after a good night’s sleep, you are full of energy and feel physically and mentally healthy. Sleep is a vital component of a healthy lifestyle but sleeping well and waking up energized in the morning can be difficult for some people. There are simple strategies that you can implement today to sleep better tonight for energy fuelled days.
If you find it almost impossible to wake up in the morning you could be suffering from a sleep disorder
When you hear your alarm clock in the morning do you pull the covers over your head or jump out of bed? If you find it almost impossible to wake up in the morning you could be suffering from a sleep disorder. The main reason for struggling to wake up in the morning is from a lack of good quality sleep the night before. Insomnia can be due to traveling, stress, anxiety, illness, recovering from illness or surgery, or adjusting to medications. Other health issues can cause a sleep disorder, therefore, it is best to have a medical checkup if you are struggling to sleep and wake up in the morning.
Winding down before bed is essential to a healthy sleep cycle. To wind-down well put your cell on silent mode and stop using electronic devices and watching television for 30-60 minutes before bed. Use this time to read, listen to relaxing music, write in your journal, or do some gentle yoga. Waking up in the morning is much easier after a good night’s sleep. Winding down before bed alerts your circadian rhythms for sleep, allowing you to fall asleep faster and stay asleep for longer.
Getting control of your sleep schedule is easier if your day is organized. Keep a diary of your daily work and home tasks, seeing them written down can make it easier to visualize. Organizing your schedule can increase alertness as you are in control of your day. Being unorganized can cause stress, delays, and lack of sleep.
If you find it hard to wake up in the morning and feel sleepy during your day, your diet may be harming your sleep. Unhealthy food, too much sugar and caffeine, alcohol, and cigarettes can cause medical conditions that result in poor sleep quality and inability to rise in the morning. Improving your diet can have an extraordinary effect on your physical health, energy, sleep quality, and motivation in the mornings. You can still enjoy your morning coffee, occasional pizza, and dessert. All things in moderation are key.
Boost your mood and morning motivation with physical exercise. Choose an activity that makes you happy like yoga, swimming, strength training, even horse riding is great physical exercise. Falling asleep and staying asleep is easier when your body and mind has felt invigorating movement. Exercise is great for combating anxiety, depression, sleep disorders, and can help you heal from illness.
The bright light of the sun is rich in vitamin D. Throw your curtains open in the morning and let the golden rays flood your bedroom. Those who feel the sunshine in the morning feel more alert during the day. Open your window too and allow some fresh air into your room to keep it fresh and wake you up in the morning.
Stress can have some bad effects on physical and mental health. If you feel overwhelmed it is important to ask for help. Engage in an activity that helps you unwind, start by implementing a wind-down routine before bed. This can aid your quality of sleep, helping you to combat stress. A lack of good quality sleep exacerbates stress, causing illness and the inability to focus on tasks.
A comfortable mattress is essential to see you through all the stages of sleep. If your mattress is over 10 years old it might be time to upgrade to a pressure relieving foam mattress or cooling hybrid. Enjoy a free trial from a reputable online brand with free delivery and easy returns should you change your mind. You spend 7+ hours on your mattress every night, it must be pressure relieving and cooling for the best sleep possible.
Is your bedroom a place of respite or sleep/workspace? Creating a comfortable sleep space that is inviting and relaxing can make you sleep better at night. Black-out curtains or blinds can keep the early morning sunlight out and may be able to block out some noise pollution too. Boost your energy level creating a sanctuary from the world where you can rest and recharge.
The activities you engage in hours before bedtime can impact your sleep quality that night. If you are watching scary movies or exercising hard before bed, you may experience a bout of insomnia. Exercise and entertainment are important but ensure you exercise at least 2-3 hours before your bedtime and save those movie nights for weekends. If you need a daytime nap keep it to 20-30 minutes maximum or you may experience sleep inertia from longer naps.
The best time to wake up allows you plenty of time to get ready, enjoy a healthy breakfast, and prepare for your day. If you are a night owl you may find it difficult to get out of bed in the mornings so try and implement a wind-down well routine at night so you can wake up early.
If you hit the snooze button more than once in the mornings you may be suffering from a sleep disorder. Not getting enough good quality sleep every night can put you at risk of physical illness, depression, and anxiety disorder. Exercise is the best sleep medicine for restoring restorative sleep.
Waking up easily can be achieved by looking after your physical health by eating right, exercising, getting some fresh air, and having fun with loved ones. The best antidote for waking up with boundless energy is to sleep well at night. Do not watch TV before bed, keep electronics out of your bedroom, and create an inviting and cozy bedroom.