We all know that waking up early is good for us. We can exercise, study, work… simply have more life! But most people find it difficult to sleep well and wake up early and fresh. I think a lot of people feel crappy in the morning. Here are some tips and tricks I have learned over the years that help me sleep better and wake up fully recharged – most of the time:
- Dinner time and type. If your digestion process goes on during sleep you will wake up tired. So what you eat for dinner and how much time you allow between dinner and bedtime is critical. If your dinner is light and simple, a couple of hours may be enough for digestion. But if you eat a heavy and complex meal, you shouldn’t go to bed for at least four hours after dinner.
- Avoid caffeine and chocolate. These have been shown to have the worst affect on the quality of sleep. Depending on your level of tolerance, stay away from these two 4 to 8 hours before bedtime.
- Exercise. A tiring workout or a swim is sure to result in a good sleep. But even moderate exercise like a brisk walk can significantly improve the quality of sleep.
- Take a bath. A warm bath can often do wonders if you are having a problems with your sleep. Use a moisturizer to avoid dehydrated skin.
- Prepare to be comfortable. Try different levels of softness or hardness for the mattress and pillow to see what works best for you. Similarly, if it’s too cold or too hot, you won’t get a good quality of sleep. Also figure out what pajamas or lingerie are most comfortable for you, if you must wear something.
- Positive thoughts. Whether you choose to think about the past, present or future you can either focus on the good things that give you joy and feeling of gratitude, or the stuff that makes you feel angry and stressed. Focusing on the good stuff can greatly improve the quality of your sleep and life. Never go to bed with an unsettled argument with your partner.
- Go to toilet just before you go to bed. So you don’t have to wake up in the middle of the night.
- Leave a window slightly open. We exhale carbon dioxide because it’s not good for the body. You don’t want this accumulating in the room all night. And the open window will also allow some fresh air to come in.
- Establish a body clock. Your body can be tuned if you go to bed at the same time every night. If you upset this routine too much during Friday through Sunday, you will need Monday through Wednesday to adjust back to the good routine. So ideally, not more than one party night per week 🙂
- Wake up straight away. Once the alarm goes off, don’t act surprised; don’t sleep in; get up at once. A few more minutes will not make any difference, and you don’t have a few more hours.
- Greet the day with gratitude. You didn’t die while sleeping last night. You are alive and healthy. Your family is OK. No natural disaster. You have food, shelter and clothes today. You have a job to go to, something to look forward to… the list goes on.
- Drink a glass of water. It kick starts your metabolism and helps you fully wake up. It’s also supposed to have many health benefits.
- Breathe deeply and stretch. Few deep breaths can provide instant burst of energy. And a simple 5-minute stretching routine can fully recharge your mind and body.
If all of this seems like too much change from your routine, take one step at a time. Start with the stuff you can build into your routine easily, and stick to it. Please share your own tips for sleeping well and waking up refreshed.
Mush Panjwani 
i always find it diifficult to get up early,though i want to do that many times.let me try this ideas.thanks
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very nice tips will try to follow thanks mushh
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i love the point about thinkin positive thoughts b4 sleeping… as most of the time people go to bed with alll the stressses and the worries of the world and end up tossin n turning all night long n wake up feelin more miserable instead of refreshed! NOT good!:) but then sometimes ur thinkin TOO positive abt smth and then ur wayyy too excited to sleep!! Lol
good article tho! i needa start changin sum habits!!
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I totally agree with Sara..It’s either stress or excitement that does not let us sleep through night.We make every comfort before sleeping(cool or cozy environment or too many extra pillows around) but its only our minds that need to be set for a kick start next morning.Your tips are quite helpful and reasonable..must try to follow em..
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Sara, Sadaf, interesting comment. I should add this one to the list too:
Don’t go to bed too excited 🙂
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Hiyaa i am 16 and in year 11, and struggle to get sleep at nights quite often, i dont think its todo with any work cause i aint a panicker..just stay positive..i am always wakin up every few hours tooking my sheet back in or just turnin back over & going sleep x am gonna take ur idea’s on board and hope they work xxx
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Hi Brandon, another tip: switch off your computer at least an hour before bed time. Then there’s less clutter in the mind. Also try waking up earlier. Good luck!
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A little honey in luke-warm water acts as a sedative and relaxes your mind.
Secondly there should be no light in the room as darkness boosts melatonin in our brains that induces sleep.
Staying out in daylight during 11am to 3pm also helps one sleep better at night!
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Its not true. I tried every thing but nothing happened.
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Sleeping on a comfortable mattress definitely helps. Most mattress companies promise better quality of sleep. Sealy, for instance, promises 6 hours of sleep that feels like 8. Our mattress s arguably the most important bedroom piece. When looking for a new mattress, pause for a while first to contemplate on what technology you want. You can try memory foam, latex foam, innerspring or hybrid mattresses. Ask for variety. Ask the seller for different comfort levels so you can try them. Do not be afraid to be a little bit meticulous in buying.
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[…] stress and immunity, so if youâre under too much stress, you may be getting sick more often. Sleep problems: There are many ways that stress affects sleep. Too much stress can rob you of sleep and make the […]
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[…] stress and immunity, so if you’re under too much stress, you may be getting sick more often. Sleep problems: There are many ways that stress affects sleep. Too much stress can rob you of sleep and make the […]
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i dont like brething diffrently it reminds me i am breathing and then it seems like effort to breath if i did that that would just keep me awake ill have to try drinking a glass of water when i wake up instead of coffe ill see how i feel then
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Depression is one of the mental health concerns that is menacing our society these days. It is treatable by having a stress free life and of course by having plenty of exercise. “”:; Best regards physical health resource
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