We all know that waking up early is good for us. We can exercise, study, work... simply have more life! But most people find it difficult to sleep well and wake up early and fresh. I think a lot of people feel crappy in the morning. Here are some tips and tricks I have learned over the years that help me sleep better and wake up fully recharged - most of the time:
1.Dinner time and type. If your digestion process goes on during sleep you will wake up tired. So what you eat for dinner and how much time you allow between dinner and bedtime is critical. If your dinner is light and simple, a couple of hours may be enough for digestion. But if you eat a heavy and complex meal, you shouldn't go to bed for at least four hours after dinner.
2.Avoid caffeine and chocolate. These have been shown to have the worst affect on the quality of sleep. Depending on your level of tolerance, stay away from these two 4 to 8 hours before bedtime.
3.Exercise. A tiring workout or a swim is sure to result in a good sleep. But even moderate exercise like a brisk walk can significantly improve the quality of sleep.
4.Take a bath. A warm bath can often do wonders if you are having a problems with your sleep. Use a moisturizer to avoid dehydrated skin.
5.Prepare to be comfortable. Try different levels of softness or hardness for the mattress and pillow to see what works best for you. Similarly, if it's too cold or too hot, you won't get a good quality of sleep. Also figure out what pajamas or lingerie are most comfortable for you, if you must wear something.
6.Positive thoughts. Whether you choose to think about the past, present or future you can either focus on the good things that give you joy and feeling of gratitude, or the stuff that makes you feel angry and stressed. Focusing on the good stuff can greatly improve the quality of your sleep and life. Never go to bed with an unsettled argument with your partner.
7.Go to toilet just before you go to bed. So you don't have to wake up in the middle of the night.
8.Leave a window slightly open. We exhale carbon dioxide because it's not good for the body. You don't want this accumulating in the room all night. And the open window will also allow some fresh air to come in.
9.Establish a body clock. Your body can be tuned if you go to bed at the same time every night. If you upset this routine too much during Friday through Sunday, you will need Monday through Wednesday to adjust back to the good routine. So ideally, not more than one party night per week.
10.Wake up straight away. Once the alarm goes off, don't act surprised; don't sleep in; get up at once. A few more minutes will not make any difference, and you don't have a few more hours.
11.Greet the day with gratitude. You didn't die while sleeping last night. You are alive and healthy. Your family is OK. No natural disaster. You have food, shelter and clothes today. You have a job to go to, something to look forward to... the list goes on.
12.Drink a glass of water. It kick starts your metabolism and helps you fully wake up. It's also supposed to have many health benefits.
13.Breathe deeply and stretch. Few deep breaths can provide instant burst of energy. And a simple 5-minute stretching routine can fully recharge your mind and body.
If all of this seems like too much change from your routine, take one step at a time. Start with the stuff you can build into your routine easily, and stick to it.
1.Dinner time and type. If your digestion process goes on during sleep you will wake up tired. So what you eat for dinner and how much time you allow between dinner and bedtime is critical. If your dinner is light and simple, a couple of hours may be enough for digestion. But if you eat a heavy and complex meal, you shouldn't go to bed for at least four hours after dinner.
2.Avoid caffeine and chocolate. These have been shown to have the worst affect on the quality of sleep. Depending on your level of tolerance, stay away from these two 4 to 8 hours before bedtime.
3.Exercise. A tiring workout or a swim is sure to result in a good sleep. But even moderate exercise like a brisk walk can significantly improve the quality of sleep.
4.Take a bath. A warm bath can often do wonders if you are having a problems with your sleep. Use a moisturizer to avoid dehydrated skin.
5.Prepare to be comfortable. Try different levels of softness or hardness for the mattress and pillow to see what works best for you. Similarly, if it's too cold or too hot, you won't get a good quality of sleep. Also figure out what pajamas or lingerie are most comfortable for you, if you must wear something.
6.Positive thoughts. Whether you choose to think about the past, present or future you can either focus on the good things that give you joy and feeling of gratitude, or the stuff that makes you feel angry and stressed. Focusing on the good stuff can greatly improve the quality of your sleep and life. Never go to bed with an unsettled argument with your partner.
7.Go to toilet just before you go to bed. So you don't have to wake up in the middle of the night.
8.Leave a window slightly open. We exhale carbon dioxide because it's not good for the body. You don't want this accumulating in the room all night. And the open window will also allow some fresh air to come in.
9.Establish a body clock. Your body can be tuned if you go to bed at the same time every night. If you upset this routine too much during Friday through Sunday, you will need Monday through Wednesday to adjust back to the good routine. So ideally, not more than one party night per week.
10.Wake up straight away. Once the alarm goes off, don't act surprised; don't sleep in; get up at once. A few more minutes will not make any difference, and you don't have a few more hours.
11.Greet the day with gratitude. You didn't die while sleeping last night. You are alive and healthy. Your family is OK. No natural disaster. You have food, shelter and clothes today. You have a job to go to, something to look forward to... the list goes on.
12.Drink a glass of water. It kick starts your metabolism and helps you fully wake up. It's also supposed to have many health benefits.
13.Breathe deeply and stretch. Few deep breaths can provide instant burst of energy. And a simple 5-minute stretching routine can fully recharge your mind and body.
If all of this seems like too much change from your routine, take one step at a time. Start with the stuff you can build into your routine easily, and stick to it.
SHARE
