Most of us have felt tired in the morning despite sleeping for more than 7 to 8 hours. You feel like going back to sleep or spend your morning hours being lethargic. While the number of hours you sleep does matter in determining your sleep quality, some other factors also play a major role in how fresh and well-rested you are in the morning. Here are some tips to wake up feeling refreshed and rested every morning and conquer your day.
1. Develop a Proper Bedtime Routine
With a proper bedtime routine in place, you can sleep and wake up at the exact time every night and day, which will keep you fresh. Try sleeping on time for a couple of days for your body to get used to it. Within a few weeks, you will automatically feel drowsy by that hour. Ensure that your mind and body get at least 7 to 8 hours of sleep. Clock your sleeping schedule accordingly. Keep electronics away and prepare your bedroom to have a good night’s sleep.
2. Limit Your Caffeine Intake
If you want to sleep well, you must reduce your caffeine intake. Caffeine can increase anxiety and heart palpitations, which can also disturb your sleep cycle. Avoid drinking coffee at least 8 to 10 hours before you sleep as it keeps you awake. If you fail to sleep on time, you will wake up tired the next morning. If you still need your daily dose of coffee, have it no later than 1 or 2 pm. Reducing your coffee intake can also provide a bunch of other health benefits too. Limit your soda and tea intake as well because they contain caffeine.
3. Invest in a High-quality Alarm
Needless to say, most people need an alarm to wake them up in the morning and begin their routine on time. However, alarms can be your worst enemy, especially when you are in deep sleep. The rumbling noise of alarms can be extremely annoying. Even though we hate them, we simply cannot start our day without them. However, you do not necessarily have to bear the squeaking and blaring noises of loud alarms. You can invest in a sunrise alarm clock to wake up feeling refreshed and energized. Basically, these alarm clocks gradually wake you up like a natural sunrise. Since humans are acquainted with waking up to sunrise for centuries, sunrise alarm clocks ensure that your biological clock is aligned with this natural phenomenon, which gives you more energy and helps you wake up with a fresh mind.
4. Adjust the Temperature
Adjust your bedroom temperature to keep it cool. Ideally, the temperature should be between 65 to 70°F. However, some may need a lower temperature range to keep their body cool. This will help you fall asleep faster and keep you fresh in the morning. If you do not own an air conditioner, keep the windows closed and draw the curtains to retain the cool interior temperature. To further reduce hot air circulation inside, invest in blackout curtains that block a major part of sun rays from entering your bedroom. If you want fresh air circulation, open the windows at regular intervals. Along with the temperature, adjust the humidity level in your room as well.
5. Eat Well
The type of food you eat and the amount of nutrition you intake can also impact your sleep cycle. You must add high-quality, nutritious ingredients to your meals to avoid bloating and still feel full. Keep a gap of at least 2 to 3 hours between your last meal of the day and your bedtime. If you feel too full, go for a walk before you go to bed. Avoid eating too many carbohydrates during dinner. Certain foods can promote better sleep quality due to their properties and nutritional value. For example, chamomile tea contains antioxidants called apigenin, which promotes better sleep. Other foods you can consume before bedtime include almonds, kiwi, turkey, walnuts, and fatty fish.
6. Develop a Morning Habit
Try following a task or a hobby you like every morning and turn it into a habit. The idea is to do something that you will enjoy and bring you happiness. By following this activity every day, you will look forward to your day with immense energy and enthusiasm. It can be playing with your puppy, taking a hot shower, reading a few pages of your favorite books, or simply going out for a walk. These habits will also keep your energy level high, which, in turn, will make your day more productive. The satisfying feeling at the end of the day will also help you sleep better.
Failing to treat your sleep cycle can make you lazy and diminish your productivity, which can also result in procrastination. In the long term, it can also affect your work or studies. These tips will ensure that your REM cycle gets back on track and you sleep better every night.