Waking up refreshed can be a daunting task for some of us, as most of us feel very tired and sleepy if we sleep to much (over 8 hours) or too less (just under 8 hours). This aspect can be very inconvenient, especially if there is a long day ahead of you with plenty of projects and deadlines at work. Here are 5 simple, efficient and easy to implement tips that will help you sleep better and wake up refreshed in the morning:
1. Reduce Your Caffeine Intake
Millions of people rely on a hot cup of strong coffee in the morning to wake up, but did you know that caffeine can actually interfere with your sleeping schedule, and make you feel a lot more alert when you are not supposed to? This is why it is highly recommended to avoid consuming highly caffeinated foods and drinks right before you go to bed. They promote insomnia and they give you an energy boost exactly when you do not need it!
2. Stay In Shape!
Working out is good not only for your body, but for your mind as well – when you do physical exercises, your body releases some chemicals and some hormones that elevate mood and make you feel good throughout the day. Start your day with a bit of exercise and you will be amazed to see how much it can positively impact your day. You will be more alert and you will not tend to crawl back into bed after you wake up!
3. You Are What You Eat
Not only caffeinated drinks, but the eat you consume can have an impact on your sleep as well. If you want to wake up feeling refreshed in the morning, then you should certainly be careful what you eat. Avoid refined sugars, processed foods and foods that are high in fat and carbs. Also, it is recommended not to eat anything before you go to bed, as this can disrupt your sleep. If you follow these pieces of advice, you will fall asleep faster, sleep better and deeper.
4. Create A Sleeping Schedule And Stick To It
It is essential to get to bed in time if you want to wake up on time, this is why it is highly recommended to create and follow a healthy sleeping schedule. Adults should get around 8 full hours of sleep per night, although some of them are good with only 6 (others, however, require 9). If you go to bed late, you will obviously have a difficult time trying to get out of bed in the morning, not to mention that you will feel anything but refreshed! This will impact both your productivity and your health in the long run.
5. Wake Up To Music
Last, but not least, there is nothing more pleasant than waking up to your favorite music. This will definitely give you the “kick start” you need to wake up refreshed and ready to work! Besides, nobody likes that boring alarm sound we are all more than familiar with – make sure to place your alarm clock away from your bed, otherwise you may be tempted to turn it off and go back to sleep without even noticing it.