The path to waking up energized is twofold. Here are tips that may be able to help you tackle both ends of the process.
- Set aside enough time to sleep
We spent about ⅓ of our lifetime sleeping so it’s important we get a good night sleep! If you’re not getting enough sleep in the first place, of course you’re going to wake up reaching for the snooze button. Establish a set sleep schedule which allows you to get at least 7-8 hours of sleep each night. Choose your bed and wake times, and follow them every day of the week – even weekends.
- Keep your bedroom dark, quiet, and cool
It’s really important that the sleep you get is actually restful. In order that to happen, your bedroom should be dim dark, quiet, and cool.Turn off the lights, close the curtains, and turn off or sleep mode all your electronics. Drown out any remaining noise with earplug of white noise machine. Set your bedroom temperature to about 33 celsius degree with humidity of 50% , and drift off to sleep.
- Let the sunshine in
Sleeping in a cave-like environment is great for deep, restful sleep. But if you want any hope of an easy awakening, you need to find a way to let some sunshine into that cave in the morning. Allow natural light to wake you up, reinforcing your circadian rhythms and giving you a subtle energy lift.If you use blockout curtains, ensure they leave room on the edges for the sunlight to break through in the morning.
- Seek out the sun with a morning workout
Keep the energy boost going with an outdoors morning exercise routine.Exercise not only tires your body out by bedtime, enabling more restful sleep, but it also makes you more alert during the day. A 2011 study of over 2,600 adults found that those who exercised for 150 minutes a week enjoyed 65% better sleep than their non-exercising peers.
- Follow a calming bedtime routine
Each night, prime your mind and body for restorative sleep by calming yourself through a series of low-key, stress-free activities.In the 30 to 60 minutes before bed, take a warm bath, practice meditation, stretching exercise, read, or journal. The activities you choose are up to you. The goal is to make them relaxing enough to help induce sleep.
- Find the nightwear and bedding that put you to sleep
Another important element: what you wear to bed. Picking pajamas to help support good shut-eye is surprisingly simple. First and foremost, select sleepwear that feels good when you put it on. If you dislike the slippery sensation of silk, then you won’t get good shut-eye in a silky pair of pj’s. Being strategic about what your sleep attire is made of can also help regulate your body temperature during the night, which, in turn, can promote better slumber.
- Reduce your stress overall
Clearing your mind of stress before bed makes it easier for you to fall asleep. But reducing your stress also makes it easier to get up in the morning. If you wake up every morning instantly reminded of the daily worries awaiting you, the snooze button may be your only form of resistance. Find ways to lower your stress levels. A regular exercise routine can help, as can therapy, finding support through friends and loved ones, or practicing aromatherapy.
- Use the power of scent
Speaking of aromatherapy, there are several essential oils that will put you to sleep, as well as ones that will wake you up. HEALOGY’s Balancing Oil use eucalyptus, geranium flower, lavender, cedar wood that will help you relax at night before bed.
- Avoid alcohol, caffeine, and heavy meals late night
As a sedative, alcohol induces sleep. But it interferes with REM sleep in the second half of the night and makes people wake up earlier, before they’re sufficiently rested.On the other end of the spectrum, caffeine activates your nervous system and heavy meals lead to indigestion. Consume either of these at night, and it’s tough to fall asleep.If you want to sleep soundly, avoid these substances past the late afternoon. They’ll lower the quality of your sleep, and make waking up energized an even greater challenge. Stay hydrated with water instead, and quell your appetite with small snacks of healthy ingredients.
- Go to the restroom before bed
All that water leads to a full bladder. Make sure you empty it before bedtime, or you might find yourself waking up in the middle of the night.Nighttime awakenings result in extra groggy mornings. Use the restroom before bed, so you can sleep straight through the night.
- Say no to snooze
The standard “snooze” time is set to 9 minutes, which is just long enough to let you barely transition back into sleep, but too short for that sleep to be restful.Instead, set your alarm clock to as late as possible, and get out of bed when it goes off. Make it easier on yourself by placing your alarm clock as far away, outside of your bedroom even. You’ll have to get up to turn it off, and once you’re up and moving, it’s easier to stay moving
- Rehydrate in the AM
Drink water with dash of lemon, first thing in the morning after turning off your alarm clock. The refreshment will make you feel better, too, so getting out of bed feels more doable.
- Follow up with coffee
When your alarm goes off, get up and brew yourself a pot of coffee. Drink the coffee, and then go back to sleep for 20 minutes or so if you can. When your secondary alarm goes off, you’ll wake up feeling alert and energized. It’s so-called coffee nap. By the time you’ve finished your short nap, the caffeine from the coffee kicks in. You scored some extra sleep, and you’ve already had your morning coffee. You can even do this during the mid-day break time!
- Make waking up fun
Have you ever noticed how much easier it is to get out of bed when you have an exciting day ahead? Recreate that excitement by filling each morning with something you can look forward to.Reserve a special activity for just your morning hours, like yoga session or even watching the next episode of that show you are binge-watching! Cook yourself a delicious breakfast! Dance along to music while you brush your teeth.Whatever it is, make it something you can’t wait to do!