To wake up feeling great takes a few steps, it actually has to start a night before morning. Here are some tips on what to do a night before morning
1.*Eat well: Eating the wrong foods at the wrong time can give you an upset stomach or can just make it difficult for your mind to turn off and for your body to fall into a restful sleep. You should eat a healthy meal, accompanied by a glass of milk with honey, to ease into a night of good sleep. If you want to make sure you're not tossing and turning throughout the night, then avoid the following foods:
Alcoholic beverages. Though you may think a glass of whiskey or wine helps lull you to sleep, it can actually have the opposite effect. Though alcohol can help you fall asleep faster, it will keep you from falling into a deep sleep and is more likely to make you wake up throughout the night, or wake up earlier than you intended without being able to go back to bed.
*Spicy foods or foods that are high in fat.
*Coffee. Though some people can't live without it, try not to make coffee a part of your everyday routine. You can allow yourself a cup in the morning now and then when you really need it, like times when you have to get up much earlier than you normally do, or after nights when you went to bed much later than your normal routine.
*Chocolate or sugary snacks. This can spike your blood sugar and can make it harder for you to fall asleep or stay asleep.
*Try to eat dinner several hours before you go to bed. If you shove a bunch of food into your stomach and pass out right after that, you won't have time to digest your food and will feel unpleasant throughout the night. Just a little light snack before bed, such as a banana or a handful of almonds, can help you fall asleep faster.
2.*Set your alarm: Your alarm may be the most important part of your plan to get up in the morning. You should set your alarm to go off more than once just in case you're worried you'll sleep through it. If you really need extra motivation, you can even set multiple alarms to make it even more difficult for you to stay asleep. Here are some other things you can do:
*Put your alarm across the room. That way, you'll have to get up to turn it off, which will make it harder for you to fall back asleep.
*Put the alarm in another hard-to-reach spot. You could place it high on a bookshelf or even under your bed. Just make sure it's close enough that you can still hear it and that it's not dangerous for you to turn it off.
If you're really committed to your new game plan, you should get a new alarm with a new sound. Your mind may already be programmed to sleep through your old alarm, and a new sound will give your system the shock it may need.
*If you have an iPhone or another phone that lets you set a message with your alarm, write yourself a little motivational note to go along with it. Something as simple as, "Get up for your morning jog! I know you can do it!" can help motivate you and may even make you smile.
3.*Take small steps that would make it easier for you to wake up. This is an easy one. There are just three or four things you can do to make the idea of getting up not so painful for you the next day. This will also give you some shortcuts for getting up the next day, and the whole process will be easier and will take less time. Here are a few things you can do:
*Lay out your clothes for the next day. Instead of having to rummage around for a clean pair of underwear in the dark, you'll be set and ready to go.
If you like to wake up and feel comfortable, place a nice robe out for yourself as a reward for getting up.
*Set up your coffee maker in advance. If you're a tea drinker (recommended), make sure your kettle is full of water. You can even place a tea bag in an empty cup.
*Place a glass of water next to your bedside. You should drink the water right when you get up, and this will make it easier to do than having to go to the kitchen to pour it. Also, if you wake up in the middle of the night feeling dehydrated, this will make you less likely to fully wake up by having to go to the kitchen to pour a glass.
*Leave yourself a small reward for getting up. If you wanted to watch the last fifteen minutes of your favorite show, have it ready on the DVR. If you were excited to read your favorite journal, set it up in your breakfast nook.
4.Go to bed with the right mindset: You should go to bed feeling free of worry, happy with yourself and the people around you, and excited about what the next day will bring you. This may sound like a heroic task, but there are just a few things you can do to help yourself fall asleep in a peaceful way.
*Don't go to bed mad. This will make it harder for you to fall asleep, and may wake you up in the middle of the night. If you had a fight with your friend or your spouse, try to resolve it as best as you can before you rest your head on the pillow.
*Wind down in the hour before bed. That means no texting, no loud TV, no Internet browsing, and no intense conversations. Read a relaxing book and listen to a little classical music. Meditate. Do what you need to do to decompress.
*Tell yourself why you're excited to wake up in the morning. Are you really looking forward to that homemade blueberry muffin? Are you excited to catch up with an old friend during lunch? Are you just pumped for an invigorating day of work? Try to think of at least three reasons why you really want to wake up.
*Create a game plan. Even if you have a relatively leisurely day ahead of you, make a plan that would be difficult to execute if you woke up too late. This will make you feel more confident, more productive, and excited about the tasks ahead.
5.Go to bed at the right time. Consistency is key. Sleeping well does not mean sleeping for eight hours whenever you can. In fact, sleeping for eight hours is too much for some people and can even make them groggy. Figure out how much sleep you actually need, which should be somewhere between six and eight hours. Make sure you get that same amount of sleep almost every night.
You should also go to bed and wake up at almost the same time every night. It's okay to sleep in a little and go to bed later on weekends, but if there's a regular dramatic difference between when you get up and go to bed every day, your body will be confused and won't be able to fall into a routine.
Go to bed when you're tired. If you're used to going to bed an hour later but are falling on your feet, make an exception and just go to bed. You will feel much better for it the next day.
No comments:
Post a Comment