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We all experience it – that grogginess, sluggishness, and feeling of not really being entire “there” in the morning. For some of us, we accept this as fate or as part of our nine to five routine. Others don’t understand how eight hours of sleep can still leave them feeling so tired! Don’t settle for early morning fatigue when there are many simple, but effective schedule changes that can help you with waking up refreshed.
First and foremost, take a look at the place you are laying down to sleep: your bed. Start by making your bed a comfortable and inviting place to sleep. Managing to get into and get comfortable in a bed filled with clutter can be a stressful experience and not conducive to sleep at all. Additionally, make it as comfortable and welcoming as possible. Try to limit the use of sleeping or romantic activities. Associating your bed with things like paying the bills or doing work can make unwinding more complicated or even stressful. The first step to getting a full night’s sleep is being able to unwind and fall asleep in a timely manner.
Now that your bed is prepared for sleeping, it’s time to prepare yourself. A lot of people are kept awake at night tossing and turning and becoming increasingly more frustrated the more time they spend in bed without falling asleep. A quick remedy for this restlessness is to prepare your body for sleep before you even enter your bed. Watching a movie or TV show right before bed can get your adrenaline pumping and your mind racing, making sleep harder to attain. Try a more “low-key” task like reading a book or doing a crossword puzzle. Not only is it good for your mind, but it’s also a great way to relax. Showering or bathing right before bed can help wash away the day’s activities and leave you feeling refreshed and ready to snuggle under your covers.
Once you’re in bed, relaxed, and ready to close your eyes, your next goal is going to be staying asleep. Not only is it important to get to sleep on time, but it is equally as important to stay asleep throughout the night. A fitful eight hours of sleep is not going to give you as much energy as a solid eight hours would. Although we can’t guarantee we won’t wake up throughout the night for other reasons, there are a few things we can do to cut down the probability that we will. For one, limit the number of liquids you intake before bed. Your kidneys don’t take a break while you are sleeping and so they generate urine throughout the night. Drinking a lot of water before bed might be the cause of a bathroom break (or two!) during the night. This can also be avoided by going to the bathroom right before bed. Additionally, you may try adjusting the temperature of your room. Try keeping the room temperature comfortable, but not warm, while falling asleep so that when you are in your “heaviest zone” of sleep you won’t become overheated and wake up.
When you fall asleep quickly, at an appropriate time, and stay asleep for the whole night, you will find yourself waking up feeling more refreshed than ever. It only takes a few simple steps to get a good night’s sleep!