1) Get better sleep with the right preparation
Though there are many things we can do during the day to promote better sleep, such as staying active and limiting caffeine intake, how we prepare for sleep is just as important. It is essential to create an environment that promotes relaxation in order to fall asleep quickly and deeply. The National Sleep Foundation recommends a cool, dark, and quiet bedroom for optimal sleep. In addition, they suggest avoiding screens of any kind for at least an hour before bedtime as the blue light emitted inhibits melatonin production and tricks the brain into thinking it is still daytime. Find this year’s most comfortable mattresses in this guide. Finally, it is important to set a regular sleep schedule. Make it a habit to sleep and wake up at the same time each day to train your body to expect sleep at certain times. By following these simple tips, you can set yourself up for success in getting a good night’s sleep.
2) Wake up at the same time every day
Regardless of how you feel, it is important to wake up at the same time every day. This routine will help to regulate your circadian rhythm. Getting a consistent amount of sleep is crucial for feeling rested and energized. If you stick to a set wake-up time, your body will better be able to tell you when it is time for bed. As a result, you will get the healthy sleep you need and wake up feeling refreshed. Remember that consistency is the key.
Also, not all of us need eight hours of shuteye. Some people function best on six hours of sleep, while others may need up to nine. According to the National Sleep Foundation, most adults need between seven and eight hours of sleep a day. However, the amount of sleep you need may vary depending on your age, lifestyle, and health. If you’re not sure how much sleep you need, pay attention to how you feel during the day. If you’re constantly tired or find it difficult to concentrate, you may need more sleep. On the other hand, if you’re able to function well on less sleep, you may need less. The important thing is to find the amount of sleep that works best for you and stick to it.
3) Stop hitting the snooze button
Waking up is never easy, but it’s important to start your day on the right foot. One way to do this is to avoid hitting the snooze button. When you hit snooze, you’re fragmenting your sleep and you’ll actually end up feeling more tired. One trick is to move your alarm to a place where you can’t easily reach it from your bed. This way, you’ll be forced to get out of bed and start your day.
4) Drink water first thing in the morning
When you wake up in the morning, it’s important to drink water right away. You lose a lot of fluid when you sleep and breathe at night, and dehydration could cause you to feel sleepy, exhausted, and sluggish. Re-hydrating can go a long way in making you feel more alert. You don’t have to chug — just quench your thirst. By starting your day with a glass of water, you’ll be on your way to feeling refreshed and energized.
5) Expose yourself to natural light
The National Institute of General Medical Sciences states that light is the main influence on circadian rhythms, controlling the genes that regulate your internal clock. To make the most of this, you should roll up your shades and let natural light into your bedroom as soon as you wake up. If you can’t rely on natural light, there are options such as a lightbox or alarm that gradually gets brighter, simulating dawn. If you don’t want to go to those extremes, simply flipping on a regular light as soon as you get up will suffice. By making use of light’s influence on our bodies, we can help to ensure that we start our days off on the right foot.
6) Practice yoga breathing
Yoga breathing, or pranayama, is a great way to boost your energy levels and improve your mood. A study conducted by Oxford University found that yoga breathing had a significant invigorating effect on perceptions of both mental and physical energy. The most common form of yoga breathing is called Three Part Breath. To do it, simply lie down and inhale deeply through your nose, making it a point to fill up your belly first. Expand it like a balloon. Then continue to inhale, expanding your ribs like gills on a fish. Once you are completely full, slowly but completely empty yourself, exhaling through your nose. Repeat six to 10 times.
7) Exercise in the morning
Many people find that exercising first thing in the morning helps to jumpstart their day. The exercise doesn’t have to be strenuous; even gentle yoga, qigong or tai chi routines can be effective in getting the body and brain moving. 20 minutes is ideal, but even just 5 minutes of intense exercise can be beneficial, especially if done in a bright, stimulating environment. Exercise can help improve energy and attitude, so it’s worth trying to fit it into your daily routine.
