How To Wake Up Feeling Refreshed With These 8 Sleep Tips and Tricks
Short winter days and cold, chilly nights can make waking up in the morning the most difficult part of your day. Throw in some poor bedroom habits and hours of interrupted sleep and you have a struggle-filled morning. So when it feels like your bed is holding you hostage, what can you do to break free? In this article, we’ll give you 8 invaluable tips and show you how to wake up happy and how to wake up feeling refreshed!
Tip 1: Establish (and stick to) a Bedtime Routine
Making sure you adhere to a consistent bedtime routine and sleep schedule will help you wake up the next morning. How? A consistent sleep schedule helps your body find it’s natural rhythm and settle into a regular sleep-wake cycle. And when that happens your body wakes up naturally and avoids that dreaded groggy morning feeling.
Establish a bedtime routine by going to bed at the same time each night and setting the same time every morning to wake up to. It’ll take some time but your body will adjust to your new sleep schedule.
Tip 2: An Environment Where Your Body Wants to Sleep In
Nothing hinders your ability to have meaningful sleep more than an environment that doesn’t let you sleep! Your bedroom should be a place that your brain associates with sleep, making you fall asleep faster and deeper. Things like bright screen lights, outside noise and a cluttered room can make your brain think otherwise, and can severely affect your sleep.
Try taking out all electronics from your room (or at least turning them off an hour before you get into bed), investing in a sound machine or earplugs and cleaning your room. It’ll lead to a pleasant wake up in the morning.
Tip 3: Keep The Bedroom Cool
There’s nothing worse than sleeping in what feels like an oven. The sweat, the stuffiness, the discomfort – it can’t be good for your sleep. Keeping your bedroom cool helps you get a good night’s sleep and helps you wake up feeling refreshed.
Sleep scientists recommend that a room temperature between 15°C and 20°C is optimal for your sleep. You can achieve that by adjusting your thermostat accordingly or turning on your air conditioner.
Tip 4: Don’t Indulge in a Heavy Meal Before Bedtime
While there’s no problem with eating a light snack before bedtime, having a heavy meal can have adverse effects on your sleep. This is because digesting a full meal while lying down and sleeping don’t go well together. This can cause digestive problems which could lead to interruptions in your sleep. This tip should be followed even more by those already with digestive issues such as GERD.
If you don’t want to wake up feeling bogged down, we recommend not eating 3 hours before going to bed or at the very least keeping your meals light.
Tip 5: Bring Moisture Back to Your Room
Waking up tired can be the result of something as simple as how you breathe while you sleep. A lot of sleep interruptions can be caused by poor breathing, blocked airways and itchy throats – common offenders in a list of what wakes you up.
One way to ensure you breathe and sleep easy at night is to invest in a humidifier. Humidifiers bring moisture into the air which is extra valuable during Winter where dry air is prevalent. A cool, moisture-filled room can work wonders for your sleep quality and will positively impact how you wake up the next morning.
Tip 6: Experiment with White Noise Apps
If you’re the type of sleeper who wakes at the smallest sound then a white noise app might be the answer. White noise combines all sound frequencies and produces a sound which masks other noise. This makes it perfect for keeping you asleep no matter what’s bumping in the night.
If you’re also the type to lie awake in bed for an hour, white noise could also be beneficial. Their constant, monotone sounds can help lull your brain to sleep and keep you asleep throughout the night.
Tip 7: Say No the Afternoon Coffee
Coffee is a great example of how to wake your brain up. Moreover, the arvo coffee is a great way to stay energised for those last couple of hours at work. But caffeine stays in your system for a long period of time and often overstays its welcome. This can possibly prevent you from getting a meaningful night of sleep and from waking up feeling refreshed. It’s a rough cycle so it’s better for you to break the chains and avoid having caffeine too deep into the afternoon.
Tip 8: Get into Bed Relaxed and Ready for Rest
Getting into bed feeling tense and stressed out is a one-way ticket to a poor night’s sleep and an even poorer morning. On the other hand, falling asleep is a whole lot easier when your body is already feeling relaxed and sleepy.
You can loosen up before bed by sipping on some calming chamomile tea, or give yourself a well-deserved massage with an electric massager. Whatever your method of relaxation is, that ease the night before translates to a spry, energetic wake up the next morning.
No More Trouble Waking Up
Constantly waking up groggy, heavy and tired gets old quickly. It’s time you turned that around and start your day with a spring in your step! It might take some time but hopefully these tips have shown you how to wake up feeling refreshed and wake up happy. You can stop fearing that alarm clock and instead look forward to a brand new day.
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