Waking up feeling rested is a great start to your day, but people who wake up feeling tired are beginning the day on a sour note. The best way to wake up without feeling tired is to make sure you are getting enough sleep. You can do this by going to bed at the same time each night and avoiding the snooze button in the morning.
Find Out How Much Sleep You Need
One of the first steps to waking up rested is to find out how much sleep your body needs. Most adults think they need eight hours of sleep each night, but the amount of sleep they actually need many vary from six hours to ten hours. Going to bed at the same time for two or three nights in a row is a great way to find out how much sleep your body needs. It is best to do this on a weekend if you can so that you don’t sleep in and get to work late. The amount of time you slept without waking up to your alarm is the amount you should try to get each night, so count backwards from the time you have to get up in the morning to find your bedtime.
Avoid the Snooze Button
Hitting the snooze button may give you a few extra minutes to lay in bed, but it is not a good idea because you don’t actually get any extra sleep. If you find yourself wanting to hit the snooze button in the morning, try going to bed fifteen or twenty minutes earlier. Avoiding the snooze button tells your body and brain that you need to get up as soon as the alarm sounds.
Going to bed at the same time each night may be inconvenient, especially on weekends when you want to stay out late with friends, but consistency pays off. If you go to sleep at the same time each night for a week or two, soon you will find yourself waking up before your alarm sounds. Your body doesn’t like being jolted out of sleep by the alarm, so it will wake you up a few minutes before the alarm sounds. Having your body on a set sleep schedule helps you feel more refreshed and motivated when you wake up in the morning, even on days that you are dreading leaving for work.
Get Enough Sunlight
Some people go to bed at the same time each night, but have difficulty sleeping because their body does not feel tired. It is best to be outside for at least one or two hours each day so that your body clock knows that it is daytime. Older people often have trouble sleeping for long periods of time at night because they don’t spend as much time outside as people who are younger. It is especially important to take a walk during your lunch break in the winter when you probably arrived at work in the dark and will go home from work in the dark.
Getting plenty of exercise will also help you sleep, and exercise has plenty of other benefits. Studies have shown that aerobic exercise helps people fall asleep faster and sleep more deeply than they did when they were not exercising regularly. It is best to work out in the morning or early afternoon because evening workouts can actually make it harder to fall asleep.
Don’t Go to Bed Upset
Most people have been advised to avoid going to bed when they are angry or upset. Going to bed at the same time each night isn’t beneficial if you are not able to sleep. It is best to solve your problems during the day so that you will be able to sleep peacefully at night. Most people find that going to bed when they’re upset and sleeping fitfully is almost as bad as not sleeping at all. They wake up tired, grouchy and still upset. If you are unable to solve the issues that are making you upset, try doing something calming to take your mind off of your issues. Some people find that taking a warm bath is calming, while others may read in bed or call a friend to talk about what’s bothering them. Meditate, pray, or do whatever is calming for you so that you can relax before going to sleep.
Develop A Fun Morning Routine
Even if you are going to bed at the same time each night and getting enough hours of sleep, you may still feel groggy and tired in the morning if you are not looking forward to getting out of bed. Your morning routine should be simple, but it should also be something you look forward to each day. Some people drink coffee and read a chapter of the new book they are reading, while others may drink a protein shake and go for a walk.
Spend 30 minutes or so before you go to bed preparing for the next day so that you have time to do something that you will look forward to in the morning. It’s difficult to get out of the habit of sleeping until the last possible minute, but starting your day with something you enjoy is one of the best ways to wake up feeling refreshed and excited about the day ahead.