Everyone knows how important it is to use the morning as a productive time and ultimately achieve goals in life. But how can you do that if you wake up feeling sleepy and groggy every morning?
The first step towards achieving productive mornings is to get a good sleep at night, both in time and quality. But, if for different reasons you cannot sleep 7-8 hours at night, we break down our top 11 tips for feeling refreshed in the morning with little sleep.
Stay with us for less than 10 minutes and find out all you need to know for being able to enjoy the mornings and make them as productive as they can possibly be.
1. Use a great mattress
The mattress is the first piece of the puzzle for getting a good sleep. If you really want to sleep like a baby at night, you need to have a good bed to lie on.
Whether you sleep on one of your sides, on your stomach, or on your back, there always is a part of your body getting compressed. If your bed is too hard, it can result in a blood flow reduction and therefore a huge difficulty for sleeping well. If you are feeling uncomfortable while sleeping, you surely roll around at night for restoring blood flow, but this behavior is also likely to interrupt your sleep often.
On the other hand, if your bed is too soft, it can cause you to sink in deeply, causing shoulder, back or neck pain. This may not be a problem for you while you’re sleeping, but you will surely be severely affected by it the next morning after waking up.
2. Don’t have dinner just before going to bed
We all know days usually fly and sometimes after work all you want to do is run home, cook some dinner and go to sleep right away, but there are several reasons why you must try to avoid this.
Most experts recommend having dinner three hours before going to bed for avoiding bad digestive processes and sleep alterations. Despite your daily schedules being tight, we strongly suggest adjusting it in order to make this possible for getting a perfect sleep and feel better the next morning.
If this is absolutely not possible, then you can use some imagination. For example, it’s ok to eat around 150 calories just half an hour before going to sleep, so you can maybe have a quick snack around 3 hours before going to bed (even if you’re not home). Then have for example two yogurts or three or four slices of ham right before going to bed. These two “meals” combined might be enough for you to work as dinner and you would be successfully avoiding having a large dinner right before sleeping.
3. Don’t drink coffee after 5 PM
Caffeine may increase the adrenaline on your body, so it’s a good idea to cut back on it around 5 hours before going to bed.
According to the intensity of the coffee you usually drink, it can give you between 40 mg and 300 mg of caffeine. A regular mug of coffee contains between 102 mg and 200 mg of caffeine.
As stated above, caffeine alters your metabolism, mainly increasing its effects on your central nervous system, making you feel more awake, alert and energetic. None of these things are good for getting a great night sleep, so avoiding the use of coffee a few hours before going to bed will be good for you.
4. The right temperature
You probably don’t notice this, but the quality of your sleep is deeply affected by how cold or how hot you are at night. It is very important to achieve a great balance to keep your energies calm and smooth all night long.
You can define your body temperature at night by wearing more or fewer clothes, blankets or covers. Most people find it best to wear almost no clothes but a heavy blanket.
The room temperature that the body finds most comfortable for sleeping at is approximately 21°C, but anywhere between 15°C and 22°C can be reasonable according to your specific body. But, in any case, below 15°C or above 22°C your sleep will be very negatively affected, and so will the morning after.
A temperature that is too high produces a hyperactivation of your metabolism due to the extra effort that your body makes in order to maintain your inner temperature similar to the external temperature, which may have brain consequences also.
Do you sleep too hot at night? We highly recommend a cooling bed topper if your mattress is relatively new.
5. Keep your window open
This is one of the easiest things to do from this list, and one of the most beneficial as well.
Of course, you can’t always apply this tip (don’t do it if it’s snowing outside, for example), but if the outside temperature is reasonable, you should go for it because of two major benefits.
First, the gap in the window lets all the poisonous carbon dioxide to go away. And why is this good for you? Well, you may know that the reason why human beings breathe out is that carbon dioxide is poisonous. So, since during the night we tend to breathe a lot, the whole room can fill up with this gas very quickly if your window stays closed. This becomes particularly important in small rooms and/or rooms with low ceilings.
6. Maintain a consistent sleep schedule
This may come as a surprise for many of you, but going to bed and waking up around the same time every day is even more important than sleeping 8 hours every night. We’ve all heard that you need to sleep for 8 hours at night for feeling energetic and rested the next day, but the truth is that this is not very significant. Lots of people find that sleeping 6 or 7 hours every night is better for them.
But what really matters is not sleeping at entirely different hours every day. Set a specific time, let’s say 11 PM, and go to bed every night at that time for 2 weeks. Also set your alarm at the same time every day, even on the weekends. The alarm doesn’t have to be set at 7 AM, which would make a total of 8 hours sleep. You can set it at 6 or 8 AM. You’ll see how you feel better after only 2 weeks of keeping this sleeping routine.
7. No electronics in bed
How many hours a day do you spend in front of an electronic screen? You surely don’t know the exact answer to this question, but we’re pretty sure the answer is a number higher than 8, which is around the average in the United States. That is 1/3 of your day.
So, after a long day, lots of people think it would be ok to relax taking a laptop to bed for watching a show or even taking the smartphone for reading something, or whatever. But no, it definitely is not a good idea if a good night sleep is what you’re looking to have afterward.
All these electronic screens emit a blue light that directly affects your level of melatonin. For those who don’t know, melatonin is a hormone that our body produces naturally which tells us that it’s time for sleeping when it gets dark. So, for our purposes of helping you sleep well and feel better in the morning, electronics are not good at all. So, in bed, say no to electronics. Yes to melatonin.
8. Do some exercise after waking up
Moving your body right after waking up helps you to obtain healthier blood circulation, which at the same time improves your attention and alertness. This is particularly important for not feeling sleepy or groggy all morning.
Another important benefit of doing some exercise in the morning is the release of serotonin it brings with it. It will simply make you feel better by improving your mood during the entire day, which at the same time will help you have a better sleep at night.
9. Have something to be excited about the next day
If the reason for having to wake up at a specific time is to immediately go to a job that you sincerely hate, follow guidelines set by a boss you also hate and talk to people you don’t really care for, then there’s nothing you can do for turning waking up into a pleasant moment of your day.
On the other hand, if the things you do in the morning are stuff you enjoy, then the chances of waking up happy and fast are much, much higher.
If there’s no way you can’t quit your terrible job, try re-scheduling your days. Waking up one or two hours earlier to do something you really enjoy first, before going to work, might be a great idea. If you start your day with something happy, you’ll see how you feel better both during the morning and during the night before right away.
10. No snooze
Snooze is one of the most harmful human inventions. Please, get up straight away, as soon as your alarm goes off.
Are you asking why? It will help you feel fresh and alert all morning. Snoozing is completely counterproductive. Those 5 or 10 minutes of additional sleep totally mess your body sleep cycles and routine.
11. Go to bed happy with your partner
If you go to bed having some bad unresolved issue with your partner, you are guaranteed to have an awful night ahead of you. You should never let the sun set with an unresolved argument with your partner, even if it means you’ll have to stay awake for hours, altering your sleeping routine. For this reason, you can make an exception to rule number 6.
Not only you will be able to sleep much better after this, but it will also be good for your relationship! A minor issue can grow into something much worse after a terrible night by the both of you.
All these simple eleven tips actually work. Many people have tried them, reaching tremendous results. Remember that sleeping well and feeling refreshed in the morning are two life-changing factors. Only by following some of these simple tips you may feel much better about yourself and those around you, making you more successful at work, in your relationship, or in almost every part of your life.
- How Much Sleep Is Enough? – https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/howmuch
- Why Is Sleep Important? – https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why