How To Get to Sleep and Feel Refreshed in the Morning
You might be exhausted when you come home from work.Even if you get plenty of sleep, you may be sleepy in the morning.If you know how to relax at night and sleep soundly, you will be ready to go in the morning.
Step 1: Get comfortable.
Don't wear clothes that are too tight or restrictive, they will keep you too warm at night.They can make you restless as well as keep you from falling asleep.One study found that wearing tight clothing suppresses the release of melatonin, which is necessary for falling and staying asleep.
Step 2: Stimulants must be cut out.
If it has been at least six hours since you last had a drink, it's a good idea to stop drinking it early.If you're having trouble sleeping, it's a good idea to quit smoking and use all nicotine containing products, instead of chewing tobacco, patches, and gum.If you are cutting out nicotine, you may have a period of withdrawal that may interfere with your sleep.Discuss any issues with your doctor.
Step 3: The electronics should be turned off.
Turn off your computer, phone, and television at least an hour before you want to sleep.To get your mind ready for bed, you need to leave because of the bright lights on the screen.The blue light from screens can cause sleep problems.
Step 4: It's time to stop your mind from racing.
If you can't sleep because your brain keeps going, stop trying to sleep.Try another activity, like reading a book.When you start to feel sleepy, return to bed.You can associate your bed with sleep.If you do it right, meditation will clear your mind of thoughts and help you slow down.It relaxes you, helps to regulate your sleep, go through more REM cycles, and sleep better overall.Take deep breaths and focus on them.To help slow your breaths, try to count to four each time you inhale and exhale.A guided meditation app can help you learn how to meditate.Also, have a pen.If you think of something you have to do tomorrow, write it down and not worry about it.
Step 5: Before bed, keep snacks light.
It can cause indigestion if you eat too much and keep you awake.You should have a snack at least 45 minutes before bed.Eating too much sugar, saturated fat, and not enough fiber can interfere with your sleep, so try to stick to a high fiber diet.
Step 6: Stay on schedule.
Try to sleep at the same time every night as well as waking up the next morning.It helps you get to sleep easier by training your body to want to go to bed.
Step 7: Try melatonin.
Melatonin tells you to sleep.You can also take a supplement.It can cause headaches, dizziness, and irritability, as well as make you sleepy the next day.If you don't need to be in particular, you should try it out on a weekend.You can swallow a pill or buy lozenges that will melt under your tongue.You can apply a cream to your skin.If you want to get to sleep, you should take a small amount at night.It is possible to start with less than that and work your way up to a dose that will help you as an adult.It is not necessarily better to have more melatonin.If you have trouble sleeping, you might want to try a melatonin supplement.Melatonin can react with other drugs.Before starting a new supplement or medication, check with your doctor.
Step 8: It's possible to try a sleep aid.
Taking over-the-counter medications can help you sleep.Antihistamines make you sleepy.If you take them too often, they won't be effective anymore and may have long-term side-effects.They can make you sleepy the next day.The main ingredients in Benadryl and Unisom SleepGels are diphenhydramine and doxylamine.Both of these can make you sleepy in the day, give you blurred vision, and dry out your mouth.First, check with your doctor.If you have certain conditions, you shouldn't take these drugs.
Step 9: Understand when to see a doctor.
If you don't feel well in the morning after getting 7 to 8 hours of sleep, you may need to see a doctor.There are a number of sleep disorders such as sleep apnea, restless leg syndrome, and primary insomnia.Insomnia is a chronic condition where you can't sleep or wake up at night.You can't get a good night's sleep because you stop breathing while you are sleeping.A feeling in your legs that can keep you awake is called restless legs syndrome.It is possible to fall asleep at almost any time.Narcolepsy can affect your sleep at night by causing insomnia, leading to excessive daytime sleepiness, and bringing about a sudden need for sleep.
Step 10: Don't drink alcohol late at night.
Though alcohol can help you fall asleep, it can also make you restless at night, meaning you won't wake up as refreshed.It is recommended to stop drinking at least 2 hours before sleep.You get less good quality sleep because alcohol reduces your ability to go into REM sleep.If you drink too much, it can affect your breathing.
Step 11: Pets should not be in the bedroom.
Pets don't sleep through the night like you do.They move, make noise, and get up.These activities can wake you up and make you sleepy.Try to keep your pets out of your room for a night so you can sleep better.
Step 12: Don't look out the light.
Light can keep you up if it's light from streetlights, the hallway, or even your bedside clock.Blue light from electronics can raise your cortisol levels and cause sleep problems.If you have a good amount of early morning light, place towels under doors and use dark curtains on the window.The clock is not shining as brightly if you cover it.
Step 13: Cool down in your room.
If you're too warm in your room, you will toss and turn to sleep.You should aim for 65 to 72 F.Studies show that people sleep better in cold rooms.Studies have shown that a cool room can help people sleep better.As you get closer to nighttime, your body cools down.If you're not in a cool room, your body can't cool down for sleep, so you may have trouble falling asleep.It can be difficult to sleep if the temperature is above 75 degrees or below 54 degrees.
Step 14: There is noise in the room.
The television and radio should be turned off, but you should also take out anything that makes noise, such as a clock.Small noises can wake you up.If you can't stop certain noises, try to drown them out with a white noise app.
Step 15: Change positions.
It's not the best position for you if you've slept on your back your whole life.If you have to sleep on your back, you might want to support your knees and back with pillows to keep you comfortable.
Step 16: You can try a gentle alarm clock.
If you have a loud, obnoxious alarm clock, your body doesn't like being woken up.One that slowly gets louder is a more gradual alarm.The alarm app will wake you up slowly.
Step 17: You should be in the sun.
Try to get some sunlight as soon as you can.Sunlight tells your body to wake up so you'll be awake to start the day.The sun and night set your body's natural rhythms.The sun tells your body it's time to start the day.
Step 18: You should drink water.
During the night, you lose water from sweating and breathing.It's one of your top priorities to drink a glass of water early in the morning to prepare you for the rest of the day.
Step 19: Have some coffee.
You can use some in the morning to get you going if you want to skip the coffee later.1 to 2 cups is enough.Just before your alarm, try programming your coffeepot to brew.Coffee will be ready to go and the smell will help you wake up.
Step 20: Give yourself some energy.
Your body needs food just like your car does.You can give it what it needs by having a breakfast with peanut butter on whole wheat toast.Breakfasts with too much sugar, such as waffles with syrup, should be avoided.Sugar can be found in all kinds of food.According to some studies, whole wheat bread may increase your blood sugar as much as a small amount of sugar.It's a good idea to check the ingredients list on your food.Oatmeal is a complexCarbohydrate and is packed with fiber.Adding a few almonds or peanuts will make it sweeter.You can eat Greek yogurt.Greek yogurt has more calories than other yogurts, so it's a good choice for the mornings.Try it plain with some fruit.
Step 21: Try to exercise.
If you want to get your day started, try jogging or an aerobic routine in the morning.People who exercise tend to sleep better at night, so you'll have a better night later.If you want to stay awake at night, avoid doing anything strenuous in the evening hours.