How to Wake Up Refreshed and Ready to Go
We all need enough hours of sleep every night. But how well you sleep is more important than how long. Like everything else in life, quality is more important than quantity. The day-to-day routines can become stressful and leave you unable to push the stress back enough for your mind to relax and get quality sleep. This, in turn, messes your wellbeing and general productivity.
Duckling is a word for hitting the snooze button one too many times! The best thing to do is to determine how many hours of sleep your body requires each night and stick to it. Most people are okay with 8hours; others need ten while others can do with only 6 hours. You can sleep without an alarm clock (preferably on the weekend) and let yourself wake up once you`ve had enough sleep, to determine how many hours you need.
Tips to waking up feeling refreshed
Stretch before bed
Perform light exercises such as tensing, holding and releasing muscles. This helps to get your blood moving
Practice meditation exercises to help relax your brain and clear stressful thoughts off your mind. If you wake up feeling stiff or if you share a bed with a bed-hog, stretching will help pump the blood into your muscles, increase your flexibility and get you going.
Take a bath
A bath right before bedtime can be beneficial in lowering the body temperature enough for you to sleep. If you prefer hot baths, take one an hour and a half before bedtime to allow your body temperature to drop naturally.
If you feel too warm to sleep, you can uncover and let your foot or both to peek out of the covers. Feet have blood vessels known as arteriovenous anastomoses (AVAs) which are excellent in dissipating heat from the body.
Your bed is for sleeping only
As tempting as it may be, don`t bring your cell phone or computer to bed with you to check social media or read emails. Books or television are also a NO. Make your bedroom a place for resting and sleeping only. Do not reach for your phone immediately you wake up either for it can derail you and leave you without enough time to do all your morning routines.
Noise and sounds
Some people are affected by minimal sounds and may need to use ear-plugs to cancel the noise. Others can`t stand the sound of silence and may require a white noise machine which blocks sudden noises while giving you consistent sounds. You can also use radio to play low pitch, soothing music to help induce sleep.
Human beings are creatures of routine. Set a sleep schedule for yourself and stick to it. By going to bed and waking up the same time every day, you are mentally establishing a regular sleep schedule and training your brain to stick to that particular period of rest. Remain consistent and committed to the routine to enhance and support your body`s natural sleep cycle.
Avoid alcohol and caffeine
Stay away from caffeinated drinks after 4 pm and avoid too much alcohol for it can disrupt your sleep especially during the Rapid Eye Movement (REM) or the deep sleep cycle.
Have plants in your bedroom
There are a variety of plants that help you sleep that you can place in your bedroom windows or corners to enhance the quality of your sleep.
Mind your mattress and pillow
Did you know that your mattress and pillow also have a high impact on the quality of your sleep? Your ideal mattress and pillow combo highly depends on your sleeping style and weight. Whether you are a side, back, or stomach sleeper, you want a mattress that conforms to your natural curves. The pillow, on the other hand, should promote a healthy neck and spine alignment to prevent the creation of pressure on the joints and muscles.
If you find yourself waking up in the middle of the night, do not freak out. Remember pressure equals insomnia so instead of freaking out, you can choose to think of a boring activity such as the oldest trick in the book of counting sheep and you will soon drift back to sleep. Wake up feeling fresh and do not skip breakfast which is the most important meal of the day.