Practical sleep habits for easier getting up in the morning
In today's hectic world, many people struggle to get out of bed in the morning and feel fresh and ready for the day. A 2021 study found that 70% of people suffering from sleep problems wake up tired in the morning, and 60% report that they rarely or never get up feeling rested and refreshed. However, morning awakening can have a significant impact on your productivity and overall well-being. Fortunately, there are a variety of sleep habits that can help you wake up more easily in the morning and start the day with energy.
Here are ten valuable tips from our sleep experts to help you improve your morning and get out of bed more easily.
#1: Establish a fixed bedtime and stick to it
Our sleep expert Ellen Wermter emphasizes that a regular bedtime is the key to better waking up in the morning. "Not everyone is naturally a morning person, but setting a fixed wake-up time and sticking to it no matter what can make a huge difference," she says.
Regular and predictable bedtimes are crucial for a good night's rest and help stabilize your circadian rhythm. This means you should pay attention to your chosen wake-up time even on weekends, even if you stay up later in the evening.
Ellen Wermter notes: "If you have gotten too little sleep due to a late night or a disruption of your routine, you should consider a short nap instead of extending your wake-up time. This helps avoid disrupting your sleep-wake rhythm."
#2: Avoid using electronic devices before bedtime
The recent ISPA Sleep Habits and Bed Activities Survey found that 74% of US adults report using their smartphone in bed once or multiple times a month, including 45% who do so daily. This habit can negatively affect your sleep.
Using screens before bedtime can make it harder to fall asleep because the blue light emitted by electronic devices disrupts your sleep-wake cycle and can impair the production of melatonin—the hormone that regulates the sleep-wake cycle.
To make waking up in the morning easier, you should avoid using screens at least one hour before bedtime. Instead, our experts recommend reading a book or trying other relaxing activities to prepare for sleep.
#3: Consider a sleep divorce
It is not uncommon for a sleep partner to negatively affect your sleep. In fact, about one in three Americans report that their bed partner disrupts their sleep.
If this applies to you, a "sleep divorce" might be a solution. Although it sounds like a drastic decision, it is actually an increasingly popular option. More than 25% of couples choose separate sleeping arrangements to ensure better sleep.
For some couples, this may mean having two separate beds in the same room, while others prefer separate bedrooms. Regardless of your choice, you should ensure that a sleep divorce does not affect your sex life.
If you want to avoid a sleep divorce, here are the tips.
#4: Let light in
Instead of being woken up by a loud alarm clock, you can let some daylight into your bedroom. This can be achieved by opening a curtain or using a sunrise alarm clock. The gradual exposure in the morning helps stop the production of melatonin, a hormone that regulates your sleep-wake cycle.
By regulating your circadian rhythm, you can fall asleep more easily in the evening and wake up more pleasantly in the morning. It is a natural way to wake your body up and start the day.
#5: Exercise is important
Not only does physical activity in the morning increase your energy and alertness, but studies have also shown that regular exercise helps you fall asleep faster and get more sleep overall.
According to a 2021 study, 74% of participants who described themselves as excellent sleepers reported that they exercise regularly. Our sleep experts recommend at least 30 minutes of exercise per day.
However, it is important to note that you should avoid intense physical activities two to three hours before bedtime, as they can make it harder to fall asleep.
#6: Pay attention to your diet and don't drink coffee too late
Your diet can have a significant impact on your sleep. Avoid heavy meals shortly before bedtime, as this can affect digestion and make it harder to fall asleep. Instead, consider easily digestible snacks.
Additionally, it is advisable to reduce or avoid caffeine consumption in the afternoon and evening, as it can disrupt your sleep. Caffeine can impair sleep quality and make waking up in the morning more difficult.
#7: Develop relaxation techniques
Stress and anxiety can significantly affect your sleep and make waking up in the morning stressful. Using relaxation techniques such as breathing exercises, meditation, or progressive muscle relaxation can help you calm down before bedtime and promote restful sleep.
It is also helpful to integrate stress management strategies into your daily routine to reduce the likelihood of sleep disturbances.
#8: Create a sleep-friendly environment
The right sleep environment can have a significant impact on the quality of your sleep. Make sure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillow that support your sleep needs.
Additionally, earplugs or a white noise machine can help block disturbing sounds and enable undisturbed sleep.
#9: Avoid alcohol and nicotine before bedtime
Alcohol and nicotine are substances that can negatively affect your sleep. Although alcohol may initially have a calming effect, it can cause awakenings later in the sleep cycle and make sleep less restorative.
Nicotine, which is contained in cigarettes, is a stimulant and can make falling asleep difficult. It is advisable to avoid alcohol and nicotine before bedtime to improve the quality of your sleep.
#10: Keep a sleep journal
Keeping a sleep journal can help you recognize patterns and habits that affect your sleep. Note when you go to bed, wake up, how often you wake during the night, and how you feel in the morning.
By tracking your sleep habits, you can identify potential problems and address them specifically. This can help you optimize your sleep cycle and wake up more easily in the morning.
Conclusion
Waking up in the morning can be a challenge, but with the right approach and sleep habits, you can make your awakening much easier. A fixed bedtime, avoiding screens before sleep, the possibility of sleep segmentation, exposure to daylight, physical activity, and a healthy diet are all key components for a better morning routine.
Remember that switching to new habits takes time and patience. With perseverance and conscious effort, however, you can become a morning person and enjoy the benefits of an energetic start to the day. Your sleep is crucial for your well-being and productivity, so invest in healthy sleep and reap the benefits.
Stay healthy like a gorilla! 🦍
