It’s time to go to sleep. Time of day when you’re most likely to fall off to sleep and forget about the problems of the day. If that’s how things are supposed to go.
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The daily grind for many people can keep their minds racing and their bodies tossing and turning until the alarm goes off the next morning. That alarm sounds so soon after you’ve fallen asleep, too.
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Snooze more than once, and you’re not the only one suffering from insomnia and anxiety about the day ahead. Get rid of the blahs and get the most out of your morning routine with these tips.
1. Just say no to snoozing
There’s a term for repeatedly pressing the snooze button. No, not me either. In fact, it’s known as “drockling,” and it’ll completely disrupt your morning schedule.
Drockling messes with your body’s internal clock, making it difficult to get out of bed in the morning. Getting out of bed in the morning can leave you feeling foggy and irritable. Are you really going to spend your morning doing this?
2. Leave your phone alone
Reaching for your phone right after getting out of bed might completely wreck your entire day. Checking social media and e-mail might eat up a lot of your morning time and leave you scrambling to catch the bus.
If you find yourself with some additional time in the morning, try doing some mild exercise, journaling, or meditation to center yourself.
3. Shine some light on the matter
On a wet, gloomy day, have you ever had trouble getting out of bed? Natural light is required by your body to reset its internal clock. A lack of light at night can lead to a deeper and more restless sleep if you don’t switch it on.
Open the curtains or switch on the lights as soon as you get out of bed to speed up your morning routine.
4. Make the bed
Let’s get down to business. Straightening the blankets and removing the hospital corners takes just a few minutes.
Making your bed offers you a sense of success and helps you get out of bed in the morning. A well-made bed will make you feel more relaxed when it’s time for bedtime, and it will also help you get some shut-eye.
5. Pump up the tunes
Playing your favorite music in the morning is a surefire way to get into a good rhythm. So, unless you don’t want to disturb your sleeping children, go ahead and turn the volume up. Is this a freebie? Dancing to music is a great way to burn calories.
6. Diffuse a zesty scent
Think about getting an aromatherapy diffuser for your room. It’s possible to boost your energy and senses by inhaling a stimulating essential oil.
You can choose from the following stimulating scents:
- peppermint
- spearmint
- orange
- lemon
- bergamot
- pink grapefruit
- clove
- patchouli
7. Pull your hair — no, really
Pull your hair if you can’t get out of bed no matter how hard you try. In addition to the eye-opening twinge, pulling your hair gently stimulates the flow of blood to your scalp.
Don’t go overboard, of course, if you follow my advise to the letter. In order to get you moving, it may be necessary to pull your hair, but if you do it too hard, you’ll be annoyed with yourself.
8. Stretch
Even if your partner is a bed-hog and you’ve spent the night in the same position on one tiny corner of the bed, stretching can assist get blood flowing to your muscles. Yes, they are well aware of their own identity.
You may also find that stretching helps you get through the day by:
- increasing
- flexibility
- increasing range of motion
- increasing
- endurance
- decreasing risk of injury
Not sure where to begin? If you’re in need of some relief, try one of these poses.
9. Get out of your jammies
If you don’t put on your pajamas at the end of a long day, you’ll miss out on the pleasure of doing so. For those days when you’re stuck indoors with a cup of hot cocoa in front of the fireplace, a day in your jammies is perfectly acceptable.
10. Douse your face with cold water
Even if you don’t take the Ice Bucket Challenge to its logical conclusion, a few squirts of cold water will wake you up quickly. Pores that are more tightly closed may also be an advantage, but this has yet to be shown.
11. Drink water before caffeine
A glass of water before a cup of coffee or tea will assist rehydrate your body and boost your metabolism. You’re more prone to become dehydrated if you delay drinking water.
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A lack of hydration can lead to dizziness, disorientation, infrequent urine, and exhaustion, all of which are undesirable side effects.
12. Eat protein for breakfast
Every cell in your body is made up of proteins, which are the building blocks of life. Instead of eating a sweet doughnut or muffin for breakfast, opt for a high-protein option like a hard-boiled egg or protein smoothie. What’s the matter with you? Here are some ideas for protein-packed breakfasts.
13. Make your morning work for you
When you first wake up, who do you think has more power—you or your morning routine? You may think the latter on many days, but you have the power to alter that perception. Avoid using devices unless absolutely necessary, and prepare clothes and meals the night before to make mornings go more smoothly.
Don’t be a morning martyr if you have a large family. Make the daily commute less stressful by enlisting the help of the entire family.
14. Be consistent with your routines
A good night’s sleep and a rested start to the day are more difficult to come by if your bedtime, morning, and weekend habits are all over the place.
To help your body’s natural sleep cycle, establish and keep to routines and schedules that work for you. This entails having a regular bedtime and a regular wakeup schedule.
The night before, there are numerous things you may do to improve your morning routine. Consistency is crucial, so that the actions you take become second nature.
15. Pass on that afternoon coffee run
Caffeine is a stimulant with a long half-life in your system. Studies have revealed that consuming caffeine six hours before bedtime reduces the amount of time spent asleep by an hour.
When it comes to having a good night’s sleep, a cup of tea in the afternoon could make all the difference.
16. Avoid alcohol
When your nerves are strained, a glass of wine may help you go asleep, but you shouldn’t rely on it every night. You might not be able to get to REM or deep sleep if you drink a lot of alcohol before going to bed.
And have you ever suffered from a hangover?? Enough is enough.
17. Lay out your clothes for tomorrow
Choosing your outfit for the next day, ironing it, and laying it out the night before will save you a lot of worry in the morning. Teach your children to do the same if you have any. An easy way to ease your everyday routine is right in front of you.
18. Prep your morning mojo
Coffee. A dark, thick beverage that restores your humanity. Prepare your mojo the night before instead than scrambling half-awake in the dark to find your coffee filters and coffee.
The best way to ensure that your morning cup of scented joy is waiting for you is to acquire a programmable coffee machine.
19. Get your breakfast ready
It’s easier to make healthy breakfast selections the next morning if you spend a few minutes the night before deciding what you’ll have for breakfast.
In the morning, you may chop up vegetables for an egg scramble, put overnight oatmeal in the fridge, or make chia pudding with berries.
20. Use a sleep app
There’s an app for just about anything! Sleep applications keep track of your sleeping patterns to help you figure out when to go to bed and when to get up in the morning. Apps that help you relax and sleep, such as white noise and relaxation, are also available. Is there an app out there that you think is best for you? A few ideas to get you going.
21. Keep your room cool
Sitting in a hot, stuffy room, trying to sleep is next to impossible. Avoid sleeping in a heated room unless you’re acclimated to it. You’ll get a better night’s sleep, and you won’t have to deal with as many dirty linens.
22. Keep the screens out of your bed
Even though using your phone first thing in the morning can be bad, using it right before going to bed may be even worse for your sleep cycle. This is because to the blue light emitted by electronic devices.
Melatonin, a hormone that informs your body it’s time for a nap, is thought to be inhibited by blue light. Make an effort to limit your screen time an hour or two before bedtime.
23. Choose an alarm that’ll make you want to wake up
Even if you enjoy the sound of rain or waves crashing on the shore, does it motivate you to get out of bed in the morning? Doubtful.
Set an alarm that isn’t so loud that you’ll throw it across the room, but is still distracting enough that you’ll want to get away from it as quickly as possible.
24. Make sure your alarm is set — and far away from you
Make sure your alarm is set each night to ensure you get up on time. If you can’t hear it, put it on a dresser on the other side of the room or even in an adjoining bathroom. Snooze buttons are less likely to be used if getting out of bed and walking across the room is required.
25. Choose an alarm with a brain teaser
Make your alarm demand you to do a mental task before it goes off. As an example, an alarm on the iPhone may be turned off by solving a simple math problem. Try an app that requires you to take a picture of something in your house before it shuts off if math gives you a headache.
26. Have an evening routine
Humans are prone to repetition. Establishing a nightly routine helps your body know it’s time to go to bed. Before going to bed, try relaxing with a cup of herbal tea (chamomile is a good choice), a book, or a warm bath. Don’t stray from your daily routine.
27. Play white noise
For those who can’t take the sound of silence, white noise may be a good option for nighttime. It prevents you from being woken awake by abrupt disturbances by regulating the room’s sound level.
A white noise machine, a music, or a fan can all be used to help you sleep better at night.
28. Don’t linger in bed if you can’t sleep
Don’t count sheep if you can’t sleep. In spite of the fanfare, this rarely works.
Do something active, like folding clothes or sorting mail, to get yourself out of bed in the morning. You can read a book or a magazine on your tablet, but not the other way around. Turn off all of your electrical devices. Go back to bed as soon as you start to feel drowsy.
There is no way you can get a good night’s sleep even if you do all the things listed above. Your bed is a haven for you. Creating a calming environment that encourages sleep and relaxation is simple.
29. Get a better pillow
There is nothing worse than a bad night’s sleep caused by an inconvenient pillow. Keep your head in a neutral position with this pillow. Consider purchasing a “smart pillow,” which adjusts to your neck and head to help you sleep better at night. To keep things smelling good, you should also wash your pillowcases on a regular basis.
Our sleep shop features a variety of pillows that have been vetted by experts to ensure that you get the greatest night’s sleep possible.
30. Choose the right mattress
The days of sleeping on the floor of the closest dorm room are long gone. If you’ve been sleeping on the same mattress for years, it’s time to upgrade.
The Better Sleep Foundation recommends that you have your mattress inspected every seven years in order to get the most out of it. Replace it if it isn’t actually helping you. From innerspring to memory foam, the mattress market offers a wide variety of choices. If you believe it’s time for an update, head to a mattress store and try out a few different options.
Do you need some ideas? Find the best mattress for you by browsing our market, which is stocked with suggestions from editors and experts.
31. Assess your blanket situation
When one person in a relationship likes to sleep with a lot of blankets, it seems like a cruel twist of fate that the other person prefers to sleep on a single sheet. One of the most common causes of couples sleeping apart is the tension between their blankets. You can get cold or hot depending on how many blankets you have.
Consider changing your blankets if you’re not getting a good night’s sleep. If you and your partner are unable to come to an agreement, it may be time to invest in a couch bed…
32. Adjust the lighting
If you’re having trouble sleeping, it’s crucial to use the correct lightbulb. Blue light from both fluorescent and LED bulbs interferes with melatonin production. Red, pink, or incandescent bulbs in your bedroom lamps are recommended by the National Sleep Foundation for pleasant sleep.
33. Keep the walls a neutral color
For the record, neutral isn’t scarlet, hot pink, or puce; it’s just plain white. Nothing keeps you awake like staring at a neon wall. Consider a room redo if an earlier makeover left you with a fiery shade.
To help you relax and drift off to sleep, try painting your room a neutral shade like light blue, grey, white, or beige.
34. Ban Fido from your bed
Sending hate mail is not acceptable. Being an animal lover myself, I know how relaxing it can be to cuddle up with a loving pet at night.
When it comes to pet owners who have a hard time getting a good night’s sleep, it’s best to let them sleep on the floor on their own bed. You’ll be able to keep them close without having to worry about them waking you up all night long.
Make Sleep a Priority
Make a promise to yourself to get enough sleep if you want to wake up feeling rested and alert.
In general, most people need between seven and nine hours of sleep per night, according to Dr. Singh. Set a suitable bedtime by working backward from the time you need to get up in the morning. Then, create a relaxing morning ritual to go along with your new sleep schedule.
You may meet a friend for a cup of coffee, go for a jog, or cook up a hearty meal in the morning. These morning routines will become second nature to you and you’ll wake up more easily.
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Danh mục: Sleep Advisors
