Most of us fail to consistently get a good night’s sleep, BUT there are things you can do the next morning so you won’t feel exhausted throughout the day. The good news is that you can begin feeling better before you even leave the house. While some of these may be obvious, we bet there are some that may shock you.
- Don’t look at your phone after you awake. Studies reveal the longer you stay in bed, the longer your brain waits to prepare for the day ahead. Electronic devices have contributed to this problem, as people are inclined to check the weather, send emails, read news headlines, or review social media immediately after awakening. The rule of thumb here is, “when you wake up, get up.” The phone can wait.
- Don’t be discouraged by your fitness tracker. While Fitbits and the like are great for giving us detailed information regarding the quality of our sleep, sources say beginning the day by looking at negative sleep reports can induce stress and get us off on the wrong foot. Folks tend to begin their day with the mindset they should be tired, even when they aren’t.
- Drink plenty of water. We all know drinking water is good for many reasons, but replenishing our bodies after a long night of sleep gives us the energy we need to begin our day. Water not only helps relieve “morning breath” but it also helps keep from feeling tired and irritable. So while you perk that initial pot of coffee, go ahead and grab a glass of water and get to hydrating yourself ASAP.
- Shower in the morning. We all love a hot shower just before bed, but studies show this can have a negative effect on our sleep since our core body temperature drops to about 60 degrees before we fall into a deep sleep. Showering before bed can result in a delay in hitting REM or can cause restless sleep since it takes longer for our bodies to cool down. Actually, a warm morning shower can help energize us by raising our body temperatures and helping us to awake quicker than taking cooler showers or not showering at all.
- Exercising at night keeps us up. It may be difficult to get in an hour workout before work at 8 a.m., but studies reveal the more activity you do during the later hours in the day, the more likely you’ll have a harder time falling asleep at night. In fact, working out in the morning makes us awake quicker and leaves us energized throughout the day, regardless of the amount of sleep we actually got.
- Get outside! This should be no-brainer, but Vitamin D gives us energy, and reduces the sleep-inducing hormone, melatonin. As soon as you arise, you should open the curtains and let the sunlight in. Go for a morning walk or run if you really want an extra energy boost.
- Turn on the tunes. If you exercise regularly, chances are that your iPod often helps get you in the mood to get you through your work out. Well, the same theory can be applied to getting out of bed. Turn on something upbeat to help you power through your morning routine – think: Pharrell’s “Happy”, “Walking on Sunshine” by Katrina & The Waves, or “September” by Earth, Wind & Fire.
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