Be aware of how food and drink affect your sleep: alcohol does not improve sleep quality, even though it might feel that way-and it particularly impairs REM sleep. Also, you may enjoy dark chocolate sometimes, but it contains caffeine.

Chocolates and Alcohol

The early hours of the morning are like 'free hours', as while others are asleep, you get to experience a quiet time, be more productive, and prepare for the day ahead.

A Free Gift of Time

When you get up early in the morning, instead of feeding your brain a toxic post from social media or the news, try to do a low-power activity which soothes and calms you.Standing in the kitchen, slowing waking up your mind, making your coffee and preparing mentally for the day is a great way to have productive hours ahead.

Low-Power Activity

Don't underestimate the importance of light in waking up. We're hard-wired to wake up when it's light and get sleepy when it's darkIt is best to watch the sunrise and wake up your mind using the positive effect of light.

Morning Sun

It is easy to wake up in the morning if there is a task you have to complete.Exercising, doing some work, or even cleaning is a good way to wake up and feeling productive.

Have a Task to do

Getting your required number of hours of sleep is crucial to waking up feeling refreshed and energetic.

Get your Sleep

There are many cues you can use to trigger your mind, signaling that it is now bedtime.This may include dimming the lights or turning down loud phone notifications or the TV volume.

Wind Down at Night

And why I decided to make the change It's early and dark. The alarm sounds, and you reach over to switch it off. After a short pause, you sit up. You swing your legs off the bed, touch the floor wi...

A Free Gift of Time

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