Sometimes we all wake up feeling a little worse for wear, but if you have trouble dragging yourself out of bed on a daily basis, it could be harming your performance at work, your morale and even your health. There’s no need to worry, though, as by following these dos and don’ts, you can transform yourself into a morning person! By making a few simple changes, you can easily become well rested, active and productive from the moment your eyes open. This will result in great days at work and fun-filled weekends!
Do Prepare in Advance
A good way to ease pressure first thing in the morning is to prepare what you can the night before. This could include getting your clothes ready, so you don’t have to pick an outfit or iron it when you get up. You could also make your lunch, so all you have to do is grab it from the fridge on your way out.
Don’t Exercise Too Close to Bedtime
While exercise should be an important part of your daily routine, working out too near bedtime can affect your ability to sleep. Physical exertion stimulates your brain and body, and it also makes you warmer. In order to have a good night’s rest, your brain and body need to be relaxed, so vigorous exercise will have an adverse effect. Your body temperature naturally decreases at night in preparation for sleep, so the warmth generated through exercise will contribute to difficulties falling asleep. Try to work out in the morning and during the afternoon or early evening for maximum benefits to your sleep cycle.
Do Make Time for Relaxing Before Bed
It’s important to unwind before bed, otherwise your brain and body may remain alert, preventing you from falling asleep. Take some time to read a book or have a soak in the bath. Try to avoid bright screens like TVs and tablets close to bedtime. If your mind tends to be filled with thoughts about the next day, keep a notepad by the bed and write them down so you don’t have to remember them.
Do Eat or Drink Products Containing Tryptophan
Several foods and drinks contain an amino acid that aids your body in the production of serotonin and melatonin, which help induce sleep. Dairy products are rich in this, so have a glass of milk or a mug of hot chocolate before bed. If you don’t like milk, have some yoghurt, a banana or even some peanuts, as they contain the same amino acid, tryptophan.
Do Get Enough Sleep
This is an obvious one, but if you find yourself regularly burning the midnight oil, it’s time to give this point some serious attention. Everybody’s sleeping requirements vary, so if you’re not sure how much you need to feel rested, try different amounts until you know. While some people feel fresh as a daisy on seven hours a night, others may need eight or even nine. If you find it difficult to go to bed on time, try setting an alarm, allowing time for brushing your teeth and any bedtime activities like reading.
Don’t Hit Snooze on Your Alarm
Although it might seem sensible to give yourself five more minutes to wake up, using the snooze function on your alarm clock can actually be detrimental. By dozing for those few extra minutes, you trigger your brain’s sleep cycle to start again. Therefore when the alarm goes off again, you’ll likely feel worse than if you’d got up straight away.