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Get on a sleep schedule
Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early.
Stick to your sleep schedule every day, including your days off, and your body will eventually begin waking up naturally.
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Improve your bedtime routine
To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath.
Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:
- looking at screens, like your laptop or phone
- drinking caffeine within six hours before bedtime
- napping or spending too much time in bed during the day
- drinking alcohol before bed
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Move your alarm to avoid hitting snooze
Tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking is sleep fragmentation.
If you’re accustomed to hitting snooze, try moving your alarm away from your bed so you have to get up to turn it off.
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Eat better
Eating a healthy diet increases your energy and helps you sleep better.
On the flip side, foods that are generally considered unhealthy can make you feel sluggish and zap your energy.
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Get regular exercise
Exercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression.
It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue, according to research .
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Treat a sleep disorder
If you’re diagnosed with a sleep disorder, such as chronic insomnia or restless leg syndrome (RLS) , treatment can help you sleep and wake up better. Treatment depends on the specific sleep disorder and might include:
- prescription drugs, such as sleep aids or medication for RLS
- a breathing device for obstructive sleep apnea
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Enjoy the daylight
Daylight helps regulate your circadian rhythms and improve your sleep.
If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day. Try opening your blinds as soon as you get up, having your coffee outside, or going for a short walk.
You could also try sleeping with your blinds open so you wake up to sunshine — that is, as long as it’s not too bright outside your bedroom window at night.
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Get a sleep study
If you can’t get up in the mornings after trying other methods or have noticed sleep disorder warning signs , talk to a doctor about a referral to a sleep specialist.
Participating in a sleep study can help diagnose a sleep disorder that may be to blame for your morning fatigue.
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IDEAS CURATED BY
A medical student!🩺 I’d like to live as simply as possible. I love reading- regardless of what type of book it is. People are wonderful, especially those closest to me. I’m determined to do some good for others in whatever I end up doing in the future.
Maliha Tumpa's ideas are part of this journey:
Learn more about personaldevelopment with this collection
The role of coffee in social interactions
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