For some, mornings can be dreadful. Starting your day can be a difficult task because you’re feeling sluggish and unmotivated, and you maybe just didn’t get the sleep you wanted. However, there are plenty of ways to improve your quality of sleep with the aid of some easy-to-implement tricks, like changing the temperature of your bedroom or using sleep patchs. Feeling refreshed in the morning doesn’t have to be too difficult! Here are some of our proven tips to get the best sleep so you feel energized when you wake up.
Turn Down the Temperature
Did you know that sleeping in cooler temperatures can help you sleep better? By turning the temperature down in your bedroom to somewhere between 60 and 68 degrees Fahrenheit, you can help your body enter REM sleep faster. Your body’s temperature naturally goes down as you sleep. By making that happen more quickly, you can get deeper sleep for a longer stretch through the night, which can help you feel well-rested.
Use a Sleep Patch
We’ve heard about various supplements to help you sleep: melatonin, lavender, hemp oil, and CBD are each effective in their own right. But what about a handy little patch that has a few of those key ingredients in one place? A sleep patch that has both melatonin and premium hemp oil can assist you in getting that quality sleep you so deserve. All you have to do is gently adhere it to the inside of your wrist or anywhere close to a group of visible veins, and it does the rest. With a patch, you remove the guesswork of how to get good quality sleep and allow it to do its job as you wear it for up to 12 hours. When you wake up, just take it off and go about your day!
Get in the Circadian Rhythm
The circadian clock is your body’s internal clock that’s triggered by exposure to light and dark. In the morning, it’s a good idea to expose yourself to natural sunlight, as it tells your body the day is starting while setting off an internal timer to release melatonin in the evening. At night, you should make things dim and allow your body to respond to a calmer, darker atmosphere that’ll help get you the sleep you need. So open your blinds, have breakfast on your back patio or by a window, and let those sun rays help you feel refreshed.
Get Some Exercise
Studies show that implementing moderate cardio exercise in your weekly routine can help reduce insomnia and help you sleep better. Getting quality sleep helps you feel refreshed in the morning, so getting a workout in your day no later than two hours before you lay down to rest will allow your brain to relax and engage your sleep cycle. Since exercise increases your body temperature, it’s smart to burn calories earlier in your daily schedule; we now know that REM is achieved when your internal temperature lowers.
Say No to Afternoon Caffeine
If you’re in need of an afternoon pick-me-up, you may way want to think twice before ordering that iced latte. Caffeine in the morning is great; after drinking some water, it can wake you up in a way only coffee or green tea can do, but six hours before your scheduled bedtime, it can do more harm than good. Drinking caffeine stimulates your heart rate and increases brain activity. It also can stay in your body for many hours after you drink some, which can keep you from being able to rest at night. Set a cut-off time for coffee or tea so you get the sleep needed to feel energized tomorrow.
Eat a Lighter Dinner
Believe it or not, your body burns calories when it digests food and when you’re sleeping, this cycle may continue, which can lead to less-than-optimal sleep. Eating late at night or having a very heavy, carbohydrate-focused meal just hours before bedtime can lead to bloating, heartburn, and discomfort. Instead, try eating a more nutritious meal for breakfast and make supper a lighter affair at least four hours before you call it a night.
Limit Blue Light Before Bed
Now that we have a screen easily accessible almost all the time, using a bit of self-control and consciousness about how to set up a sleep ritual is key; it’s best to turn off your phone, TV, and computer at least an hour before shut-eye. Research has proven that the blue light emitted from screens can instigate extra brain function, which prevents people from sleeping, making it a habit to go all silent and dark when it’s time to wind down.
We all want to wake up feeling refreshed, rejuvenated, and ready to attack the day, but that’s easier said than done. However, with a bit of effort, patience, and the help of some handy tools like sleep patches and morning movement, you can get the shuteye you deserve, followed by a fantastic day.