Practical sleeping habits to make getting up in the morning easier
In today's hectic world, many people struggle to get out of bed in the morning and feel fresh and ready for the day. A 2021 study found that 70% of people who suffer from sleep problems wake up feeling tired in the morning, and 60% report that they rarely or never get up feeling rested and refreshed. However, waking up in the morning can have a significant impact on your productivity and overall well-being. Luckily, there are a variety of sleep habits that can help you wake up more easily in the morning and start the day with energy.
Here are ten valuable tips from our sleep experts to help you improve your mornings and get out of bed more easily.
#1: Establish a set bedtime and stick to it
Our sleep expert Ellen Wermter emphasizes that a regular bedtime is the key to waking up better in the morning. "Not everyone is a natural morning person, but setting a consistent wake-up time and sticking to it no matter what can make a huge difference," she says.
Regular and predictable bedtimes are crucial for a good night's sleep and help stabilize your circadian rhythm. This means that you should also pay attention to your chosen wake-up time on weekends, even if you stay awake later in the evening.
Ellen Wermter notes: "If you haven't gotten enough sleep due to a late night or a break in your routine, consider taking a short nap instead of extending your wake-up time. This will avoid messing up your sleep-wake cycle bring."
#2: Avoid using electronic devices before bed
The latest ISPA Sleep Habits and Bed Activities Survey found that 74% of U.S. adults say they use their smartphone in bed one or more times a month, including 45% who do so daily. This habit can negatively impact your sleep.
Using screens before bed can make it harder to fall asleep because the blue light emitted from electronic devices disrupts your sleep-wake cycle and can affect the production of melatonin - the hormone that regulates the sleep-wake cycle.
To make it easier to wake up in the morning, avoid using screens for at least an hour before bed. Instead, our experts recommend reading a book or trying other relaxing activities to prepare for bed.
#3: Consider a sleep divorce
It's not uncommon for your sleeping partner to have a negative impact on your sleep. In fact, about one in three Americans report that their bedmate affects their sleep.
If this applies to you, a "sleep divorce" could be a solution. Although it sounds like a drastic decision, this is actually an increasingly popular option. More than 25% of couples choose separate sleeping arrangements to ensure better sleep.
For some couples, this may mean having two separate beds in the same room, while others prefer separate bedrooms. Whatever your choice, you should make sure that a sleep divorce doesn't affect your sex life.
If you have a Sleep Divorce If you want to avoid it, here are the tips.
#4: Let in the light
Instead of being woken up by a loud alarm clock, you can let a little natural light into your bedroom instead. This can be achieved by opening a curtain or using a sunrise alarm clock. Gradual exposure to light in the morning helps stop the production of melatonin, a hormone that regulates your sleep-wake cycle.
Regulating your circadian rhythm will make it easier for you to fall asleep in the evening and wake up more comfortably in the morning. It's a natural way to wake up your body and start the day.
#5: Exercise is important
Not only does physical activity in the morning increase your energy and alertness, but studies have also shown that regular exercise helps you fall asleep faster and get more sleep overall.
According to a 2021 study, 74% of participants who described themselves as excellent sleepers reported that they exercise regularly. Our sleep experts recommend at least 30 minutes of exercise per day.
However, it is important to note that you should avoid intense physical activity two to three hours before bedtime as it can make it difficult to fall asleep.
#6: Watch your diet and don't drink coffee too late
Your diet can have a significant impact on your sleep. Avoid eating heavy meals close to bedtime as this can affect digestion and make it difficult to fall asleep. Instead, consider snacks that are easy to digest.
Additionally, it is advisable to reduce or avoid consumption of caffeine in the afternoon and evening as it can disrupt your sleep. Caffeine can affect sleep quality and make it difficult to wake up in the morning.
#7: Develop relaxation techniques
Stress and anxiety can significantly impact your sleep and make waking up in the morning stressful. Using relaxation techniques such as breathing exercises, meditation, or progressive muscle relaxation can help you calm down before bed and promote restful sleep.
It's also helpful to incorporate stress management strategies into your daily routine to reduce the likelihood of sleep problems.
#8: Create a sleep-friendly environment
The right sleep environment can have a significant impact on the quality of your sleep. Make sure your bedroom is dark, quiet and cool. Invest in a comfortable one mattress and Pillowthat support your sleep needs.
Additionally, earplugs or a white noise machine can help block disturbing noises and allow for undisturbed sleep.
#9: Avoid alcohol and nicotine before bed
Alcohol and nicotine are substances that can negatively affect your sleep. Although alcohol may initially be sedating, it can cause awakenings later in the sleep cycle and make sleep less restful.
Nicotine, found in cigarettes, is a stimulant and can make it difficult to fall asleep. It is advisable to avoid alcohol and nicotine before bed to improve the quality of your sleep.
#10: Keep a sleep journal
Keeping a sleep journal can help you identify patterns and habits that affect your sleep. Record when you go to bed, wake up, how often you wake up during the night, and how you feel in the morning.
By tracking your sleep habits, you can identify and specifically address potential problems. This can help you optimize your sleep cycle and wake up more easily in the morning.
Conclusion
Waking up in the morning can be challenging, but with the right approach and sleep habits, you can make your awakening much easier. A consistent bedtime, avoiding screens before bed, the possibility of sleep divorce, taking advantage of daylight, physical activity, and a healthy diet are all key components to a better morning routine.
Remember that adapting to new habits takes time and patience. However, with persistence and a conscious effort, you can become a morning person and enjoy the benefits of an energized start to the day. Your sleep is crucial to your well-being and productivity, so invest in healthy sleep and reap the benefits.
Stay healthy like a gorilla! 🦍
