Practical sleeping habits for an easier wake-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 study from 2021 found that 70% of people who suffer 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 a better wake-up in the morning. "Not everyone is naturally a morning person, but setting a fixed wake-up time and consistently sticking to it, no matter what happens, can make a huge difference," she says.
Regular and predictable bedtimes are crucial for a good night's sleep and help stabilize your circadian rhythm. This means that you should also pay attention to your chosen wake-up time on weekends, even if you stay up later in the evening.
Ellen Wermter notes: "If you haven't gotten enough sleep due to a late night or a disruption in your routine, you should consider taking a short nap instead of extending your wake-up time. This helps avoid disrupting your sleep-wake cycle."
#2: Avoid using electronic devices before going to sleep
The latest ISPA Sleep Habits and Bed Activities Survey found that 74% of US adults report using their smartphone in bed one or more times a month, including 45% who do so daily. This habit can negatively affect your sleep.
The use of screens before bedtime can make it harder to fall asleep, as the blue light emitted by electronic devices disrupts your sleep-wake cycle and can interfere with 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 for at least an hour before going to bed. 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 have a negative impact on your sleep. In fact, about one in three Americans report that their bedmate disrupts their sleep."
"If this applies to you, a 'sleep divorce' could 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 separation does not affect your sex life.
"If you want to avoid a sleep divorce, here are the tips."
#4: Let the light in
Instead of being woken up by a loud alarm clock, you can let a little daylight into your bedroom instead. This can be achieved by opening a curtain or using a sunrise alarm clock. The gradual exposure to light in the morning helps to 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: Movement 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 physical activity per day.
However, it is important to note that you should avoid intense physical activities two to three hours before going to bed, as they can make it more difficult to fall asleep.
#6: Pay attention to your diet and do not drink coffee too late.
"Your diet can have a significant impact on your sleep. Avoid heavy meals shortly before bedtime, as this can interfere with digestion and make it harder to fall asleep. Instead, consider light snacks that are easy to digest."
Furthermore, 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 burdensome. The use of 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 pillows that support your sleep needs.
Furthermore, earplugs or a white noise machine can help block disruptive noises and enable undisturbed sleep.
#9: Avoid alcohol and nicotine before going to bed
Alcohol and nicotine are substances that can negatively affect your sleep. Although alcohol can initially have a calming effect, it can later lead to wakefulness during the sleep cycle and make sleep less restorative.
Nicotine, which is found in cigarettes, is a stimulant and can make it difficult to fall asleep. It is advisable to avoid alcohol and nicotine before going to bed to improve the quality of your sleep.
#10: Keep a sleep journal
Keeping a sleep journal can help you identify patterns and habits that affect your sleep. Note when you go to bed, wake up, how often you wake up during the night, and how you feel in the morning.
By tracking your sleep habits, you can identify and address potential issues. 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 significantly ease your awakening. A consistent bedtime, avoiding screens before bed, the possibility of a sleep schedule, utilizing daylight, physical activity, and a healthy diet are all key components for a better morning routine.
Remember that transitioning to new habits takes time and patience. However, with perseverance and a conscious effort, you can become a morning person and enjoy the benefits of an energized start to the day. Your sleep is crucial for your well-being and productivity, so invest in healthy sleep and reap the rewards.
Stay healthy like a gorilla! 🦍
