![]() You could also try sleeping with your blinds open so you wake up to sunshine - that is, as long as it’s not too bright outside your bedroom window at night. Try opening your blinds as soon as you get up, having your coffee outside, or going for a short walk. ![]() If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day. Enjoy the daylightĭaylight helps regulate your circadian rhythms and improve your sleep. It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue, according to research. Get regular exerciseĮxercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression. On the flip side, foods that are generally considered unhealthy can make you feel sluggish and zap your energy.Īim for a well-balanced diet full of foods that increase your energy, like fruits and vegetables, whole grains, and foods high in omega-3 fatty acids. Eat betterĮating a healthy diet increases your energy and helps you sleep better. If you’re accustomed to hitting snooze, try moving your alarm away from your bed so you have to get up to turn it off. Tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking is sleep fragmentation.Īccording to research, sleep fragmentation increases daytime sleepiness and grogginess, decreases performance, and makes you feel run-down. napping or spending too much time in bed during the day.drinking caffeine within six hours before bedtime.looking at screens, like your laptop or phone.Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including: To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath. Drinking caffeine in the later part of the day and using devices that emit blue light before bed can prevent you from falling asleep. You may be sabotaging your efforts to get up early without even realizing it. Stick to your sleep schedule every day, including your days off, and your body will eventually begin waking up naturally. Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early.įigure out how much sleep you need - seven to nine hours per night is recommended - and aim to get to bed early enough so you wake up feeling refreshed. The following are tips and treatments that can help you sleep better and wake up better. If an underlying condition is causing your excessive sleepiness or drowsiness in the morning, you may need a combination of home remedies and medical treatment. There are a number of things you can do to help you wake up. ![]()
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