The key to feeling good all day is to sleep and wake up feeling well-rested and refreshed. However, not everybody sleeps soundly and wakes up feeling energized. There are various factors that make us not get good sleep. But even with less sleep, there are things you can do to wake up feeling rested and refreshed. Here are some tips to help you do just that.
Develop a Routine and Stick to It
Your body will only be able to sleep well if it is well synchronized. That can be achieved if you maintain a routine. This means sleeping and waking up at the same time every day. You can enjoy a weekend or holiday nap but sleeping till noon is not a good idea. Breaking your usual routine will disrupt your internal clock, and you will lose even more rest. Unfortunately, you will not wake up feeling as refreshed as you used to.
What you sleep on has a great impact on how you feel when you wake up in the morning. If you are sleeping on a worn-out mattress, you will toss and turn all night long. Be sure that when you buy a mattress, you are selective and only get what makes you comfortable. If the mattress is too hard, your body will fight to relieve uncomfortable pressure at the hips and shoulders. If it is too soft, then your spine will be put in a position that’s not suitable. Supporting your body ensures it’s not subjected to any unwanted pressure which will help you to wake up feeling great.
Exercise at the Right Time
If you like to exercise, make sure you do so at the proper time. You should avoid doing strenuous exercises right before bedtime. This wears out your body and overloads it while you sleep. It normally takes your body several hours to cool down. So, if you can’t workout in the morning or during the day, make sure you do so early in the evening. Give your body some time to cool down before you go to sleep.
Watch What You Eat
What you eat before you sleep can impact the way you feel when you wake up. When you eat heavy or spicy meals late in the day, your digestive system will be in full gear during the night and will be forced to work overnight. On the other hand, when you starve your body, it will also register complaints at night. So don’t skip dinner simply because you indulged in a mid-day snack, you will wake up feeling hungry and irritable.
If you drink a lot of caffeine, then you need to consider changing your habits. Caffeine stays in your system for many hours after your last sip, so it is advisable to not have any late in the evening or at night. If you are sensitive to the effects of caffeine, it is advisable to avoid it all together. Caffeine will keep you up all night and cause you to feel unrested in the morning.
Stimulants to Avoid:
- Soft drinks
- Ice cream
There is no doubt alcohol will relax your body before bedtime and help you to sleep quickly. However, you may wake up a few hours later with a pounding heart, aching head, and dry mouth. In the end, you will feel restless throughout the night. If you must drink something before you go to sleep, one small glass of wine is the best choice.
Avoid Certain Medicines
There are certain medicines that can disrupt your sleeping cycle. Do not take over-the-counter cold and cough remedies. Cardiac medications for irregular heartbeats and anti-asthma may also have an impact on your sleep-wake pattern. It is therefore advisable to avoid using these medicines before going to sleep. Make sure you consult with your doctor on what is best for you.
Stretch Yourself Awake
Even if you didn’t get the best sleep, you might still be able to get out of bed feeling rested and refreshed. While still in bed, stretch. Reach out with all your limbs and wake up your muscles. Bring your knees to your chest and stretch out your back. After getting out of the bed, it is also important to give your muscles some time to wake up properly. Your body is fragile in the morning so be gentle with it. When you feel more awake, you can walk around the house and swing your arms to get the blood flowing. A few jumping jacks might help too.