#1 Go To Sleep Straight Away
To make sure you wake up feeling refreshed, you must get the best night’s sleep. This means:
– Stop drinking caffeinated beverages after lunchtime, since caffeine is a stimulant that can stop you from falling asleep.
– Limit your alcohol intake to one or two glasses at dinner. Drinking too much alcohol can interfere with your sleep cycle.
– Your bedroom should be cool. According to Medical Director, Dr. W. Christopher Winter, at the Martha Jefferson Sleep Center in Charlottesville, VA, a drop in temperature is one of the best cures for the body to quickly fall asleep.
– Avoid exercising close to bedtime, as this can rouse the body.
Stay away from your computer or phone, or any other lit screen, at least an hour before you go to bed. (If you have to be on your phone or computer, download F.lux. This software program changes the color of the display on your computer screen so that it matches the lighting in your room.
Make sure that your mattress is comfortable and offers you the support you need to get a great night’s sleep. These Eight Pod mattress reviews will help you to find the perfect mattress for you.
#2 Always Get Out Of Bed At The Same Time (Even On A Weekend)
Winter recommends that you should always wake up at the same time, regardless of what time you went to bed or whether you slept well. Your circadian rhythm, which is a biological process driving your sleep-wake cycle, requires consistency to work properly.
Not every person needs 8 hours of sleep, certain people need less, while others need more. But when you have chosen a set time to wake up every day, you will notice that your body will tell you when you should be getting into bed so that you get enough rest. This routine will also ensure you are achieving a healthy sleep pattern that will help you to wake up feeling more refreshed.
#3 Avoid Hitting The Snooze Button
Once you have set the alarm, you must get out of bed when it goes off. Hitting the snooze button leads to fitful, fragmented sleep, and you will wake up feeling more tired.
If you are not sure if you will fall asleep again once your alarm has gone off, move the alarm to a place where you will have to get out of bed to deactivate it.
#4 Drink A Glass Of Water As Soon As You Get Up
You lose a large number of fluids when you breathe and sleep at night. Dehydration often makes people feel sleepy and sluggish. Re-hydrating will make you feel a lot more energized and refreshed.
#5 Open Your Curtains Or Switch On The Lights
The National Institute of General Medical Sciences states that light is a primary cue that influences the circadian rhythms, turning the genes on or off that have control over your “internal clock”. So open those curtains or blinds as you get out of bed.
If there is no natural light available, buy an alarm that gets brighter, or a lightbox. You could also just turn on your bedroom light as you wake up.