It’s time to go to sleep. It’s the most wonderful moment of the day, when all your worries fade away as you fall off to sleep. If that’s what’s expected to happen.
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Many people’s minds and bodies are kept up all night by the daily grind, until the alarm goes off in the morning. That alarm sounds so soon after you’ve fallen asleep, too.
If a lack of restful sleep and worries about the day ahead lead you to hit the snooze button one time too many, you’re not alone. Make the most of your morning routine by banishing the dreaded morning grouch.
1. Just say no to snoozing
Did you know there is a term for repeatedly pressing the snooze button? Neither am I. But it’s known as drockling, and it will play havoc with your morning routine.
Drockling throws off your circadian rhythm, making it difficult to wake up feeling rested. It’s more probable that you’ll be drowsy and irritable when you finally get out of bed. Moreover, is that what you had in mind for the start of your day?
2. Leave your phone alone
Reaching for your phone right after getting out of bed might completely wreck your entire day. Checking social media and email in the morning might take up a lot of your valuable time, preventing you from getting ready and running to the bus stop in time.
Make the most of any extra time you have in the morning by engaging in mild exercise, journaling or meditation.
3. Shine some light on the matter
On a wet, gloomy day, have you ever had trouble getting out of bed? This is due to the fact that your body’s internal clock requires exposure to sunlight to be reset. A lack of light at night can lead to a deeper and more restless sleep if you don’t switch it on.
Open the curtains or switch on the lights as soon as you get out of bed to speed up your morning routine.
4. Make the bed
Let’s get down to business. It only takes a couple minutes to at least straighten up the covers, and hospital corners are optional.
Making your bed in the morning is a great way to start your day and feel accomplished. A well-made bed is a much more relaxing place to sleep in than one covered in a tangled mass of sheets and covers.
5. Pump up the tunes
Finding your morning rhythm is as easy as turning on your favorite music. In other words, unless you don’t mind waking up sleeping children, go ahead and turn the volume up all the way. Is there a reward? Dancing to music is a great way to burn calories.
6. Diffuse a zesty scent
Think about getting an aromatherapy diffuser for your room. A stimulating essential oil can awaken your senses and energise you by inhaling it.
The following are some of the more energizing options:
- grapefruit in its natural color
7. Pull your hair — no, really
Try tugging your hair if you can’t get out of bed despite your best attempts. In addition to a startling twinge, gently pulling your hair stimulates blood flow to your scalp.
Don’t go overboard, of course, if you take this advise to heart. It’s possible that pulling your hair will make you feel better, but if you do it too hard, you’ll only irritate yourself.
For those of us who slept in the same position all night due to our partners’ habitual bed-hogging, stretching can be a great way to get the blood flowing to our muscles again. Themselves, for sure.
You may also find that stretching helps you get through the day by:
extending the horizons
reducing the risk
What if you don’t know where to begin? You may benefit from one of these stretches.
9. Get out of your jammies
If you don’t put on your pajamas at the end of a long day, you’ll miss out on the pleasure of doing so. It’s okay to lounge around in your pjs once in a while, but only on snow days when you’re huddled by a warm fire with a cup of cocoa.
10. Douse your face with cold water
The Ice Bucket Challenge isn’t for everyone, but a few quick slaps of ice water will wake you right up. Pores that are more tightly closed may also be an advantage, but this has yet to be shown.
11. Drink water before caffeine
Drinking water before a cup of coffee or tea will assist rehydrate your body and increase your metabolism. Your risk of dehydration increases the longer you go without drinking water.
Confusion, infrequent urine, weariness, and dizziness are all signs of dehydration, none of which you want to deal with during the day.
12. Eat protein for breakfast
Every cell in your body is made up of proteins. Instead of eating a sugary doughnut or muffin for breakfast, opt for a high-protein option like a hard-boiled egg or protein shake that will keep your blood sugar levels stable and give you a boost of energy. Are you stuck for ideas? Take a look at these dishes for high-protein breakfasts.
13. Make your morning work for you
When you wake up, who is in charge of your day? The latter may be the case on a given day, but you can change it. Avoid using devices unless absolutely necessary, and prepare clothes and meals the night before to make mornings go more smoothly.
Avoid becoming a morning martyr if there are several of you. Make the morning rush less stressful by enlisting the help of your entire family.
14. Be consistent with your routines
If your bedtime, morning, and weekend routines are all over the place, you’re missing out on a good night’s sleep and a rested start.
Develop and adhere to routines if you want to help your body’s natural sleep cycle. Sleeping and getting up at the same time every day is essential for this.
Many things can be done the night before to improve your morning routine. The most important thing is to stick to your plan and make it a habit.
15. Pass on that afternoon coffee run
Caffeine is a stimulant with a long half-life in the body. It has been found that consuming coffee six hours before bedtime significantly decreases the amount of time spent asleep.
When it comes to having a good night’s sleep, a cup of tea in the afternoon could make all the difference.
16. Avoid alcohol
On nights when your nerves are raw, a glass of wine may be helpful in aiding your sleep. However, this is not something you should rely on every night. The effects of alcohol on your sleep cycle can cause you to miss out on a good night’s rest.
And have you ever suffered from a hangover?? The need for further explanation has been adequately addressed.
17. Lay out your clothes for tomorrow
Choosing your outfit for the next day, ironing it, and laying it out the night before will save you a lot of worry in the morning. Do the same with your children if you have any. Make your everyday routine a little easier with this simple hack.
18. Prep your morning mojo
Coffee. A dark, thick beverage that restores your humanity. Prepare your mojo the night before instead than scrambling half-awake in the dim light of half-open eyes to find coffee filters and coffee.
The best way to ensure that your morning cup of scented joy is waiting for you is to acquire a programmable coffee machine.
19. Get your breakfast ready
An hour or two at night spent planning your morning meal reduces the likelihood of having something quick and unhealthy and increases the likelihood of having a good breakfast in the morning.
In the morning, you may chop up vegetables for an egg scramble, put overnight oatmeal in the fridge, or make chia pudding with berries.
20. Use a sleep app
There’s an app for just about anything you can think of! Sleep applications monitor your sleep patterns to help you identify the best time to go to bed and the best time to get up in the morning. Relaxation and white noise apps are now available to help you sleep. Looking for the best app for your needs? To help you get started, here are a few suggestions.
21. Keep your room cool
When you’re sweltering and drenched in perspiration, it’s hard to fall asleep. Maintain a chilly temperature in your bedroom unless you’re used to sleeping in warmer weather. You’ll get a better night’s sleep and have less soiled bed linens to launder.
22. Keep the screens out of your bed
While checking your phone first thing in the morning can be bad, using it before bed may be much worse. That’s because you’re exposed to blue light from electronic devices.
Melatonin, a hormone that informs your body it’s time for a nap, is thought to be inhibited by blue light. Before going to bed, try limiting your screen usage for an hour or two.
23. Choose an alarm that’ll make you want to wake up
Does the sound of rain or breaking waves make you want to get up and go to work in the morning? Doubtful.
Alarms should be loud enough that you want to get away from them, but not so loud that you’ll throw them across the room.
24. Make sure your alarm is set — and far away from you
If you want to be on time for work, ensure sure your alarm clock is set each night. Anywhere else where you can still hear it, like a dresser across the room, or even in the adjacent bathroom. Because it takes you out of bed to turn off the alarm, you’re less likely to use the snooze button and go back to sleep.
Make your alarm so that it can only be turned off if you do a mental job in order for it to work. A simple math problem can be used to turn off the iPhone’s alarm, for example. Use an app that requires you to take a picture of something in your home before shutting down if math causes you an instant headache.
26. Have an evening routine
Habituation is ingrained in us as a species. Establishing a nightly routine helps your body know it’s time to go to bed. You may want to try a cup of herbal tea, read a book, or take a relaxing bath before going to sleep. Don’t stray from your routine, no matter what it is.
27. Play white noise
A white noise machine may be a good alternative for you if you have trouble sleeping in complete silence or if you are easily startled by the slightest disturbance. It helps maintain a steady level of noise in the room and shuts out disturbances that can wake you.
A white noise machine, a music, or a fan can all be used to help you sleep better at night.
28. Don’t linger in bed if you can’t sleep
Don’t count sheep if you can’t sleep. Although it’s frequently touted as a solution, it rarely does.
Get out of bed and do a busy chore, such as folding clothes or sorting mail, before getting ready for the day ahead. A book or magazine can be read, but not on a computer or tablet. Turn off all your electrical devices. Take a nap if you start to feel tired again.
If your bed is a jumble of tangled sheets and soiled linens, even the most meticulous cleaning methods won’t help you sleep. Your bedroom is your personal haven. Creating a calming environment that encourages sleep and relaxation is simple.
29. Get a better pillow
A bad night’s sleep is guaranteed with an uncomfortable pillow. Keep your head in a neutral position with this pillow. Consider purchasing a “smart pillow,” which adjusts to your neck and head to help you get a good night’s sleep. In order to maintain a fresh scent, wash your pillowcases on a frequent basis as well.
Our sleep shop features a variety of pillows that have been vetted by experts to ensure you get the greatest night’s sleep possible.
30. Choose the right mattress
The days of sleeping on the floor of the closest dorm room are long gone. If you’ve been sleeping on the same mattress for years, it’s time to upgrade.
The Better Sleep Foundation recommends that you have your mattress inspected every seven years. Don’t hold on to something that isn’t actually helping you out. From innerspring to memory foam, the mattress market offers a wide variety of choices. Visit a mattress store and try out a few different models if you think it’s time for an improvement.
Are you looking for some ideas? Find the best mattress for you by browsing our market, which is stocked with suggestions from editors and experts.
31. Assess your blanket situation
It’s a cruel irony that in many couples, one partner prefers to smother the other with a pile of blankets. One of the most common reasons couples find up sleeping apart is due to blanket tension. Blankets can make you either shiver or sweat, depending on how many or few you have.
Consider changing your blankets if you’re not getting a good night’s sleep. A couch bed may be the solution if you and your partner can’t come to an agreement.
32. Adjust the lighting
If you’re having trouble sleeping, it’s crucial to use the correct lightbulb. Fluorescent and LED bulbs both emit blue light that interferes with melatonin production. Use red, pink, or incandescent bulbs in your bedside lamps to help you get a good night’s sleep, according to the National Sleep Foundation.
33. Keep the walls a neutral color
To be clear, neutral doesn’t mean red, hot pink, or puce in any way.. It’s a surefire technique to remain awake if you’re staring at neon walls. Consider a room redo if an earlier makeover left you with a fiery shade.
When it comes to getting a good night’s rest and a peaceful night’s sleep, a simple color change can make all the difference.
34. Ban Fido from your bed
There is absolutely no need to send any nasty letters! Being an animal lover myself, I know how relaxing it can be to cuddle up with a loving pet at night.
My pet may not grasp the concept of personal space, but I’m realistic enough to know that you’ll get a better night’s sleep if they sleep on the floor in their own bed. You’ll be able to keep them close without having to worry about them waking you up all night long.
Make Sleep a Priority
Getting adequate sleep is essential if you want to wake up feeling rested and sharp.
In general, most people need between seven and nine hours of sleep per night, according to Dr. Singh. Set a suitable bedtime by working backwards from the time you need to get up in the morning. For the next step, create a routine that you enjoy for getting up in the morning.
Make time to catch up with a friend over coffee, go for a walk, or make something delicious for breakfast. These morning routines will become second nature to you and you’ll wake up more easily.
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