We all know how hard it is to get out of bed some days. Between forcing ourselves to wake up and getting ready for the workday, mornings can be very stressful. If you start your day in a hurried, time-restricted manner, you will most likely find it difficult to fall asleep at night. Making some small changes and additions to your morning routine can better prepare you for the day and provide you with a better night’s rest. Here are 5 ways that you can change your mornings for better sleep:
1. Drink less caffeine. Many people rely on caffeine for energy boosts first thing in the morning. But if you’re drinking a large cappuccino with 2 extra shots of espresso in it, it’s time to stop. Research has shown that drinking smaller amounts of caffeine in intervals helps people to boost alertness throughout the day without getting the jitters. For example, try drinking half cups of coffee or taking tea breaks throughout the day. People have reported that drinking caffeine in smaller doses helped them keep a clear mind and remain calm. Try to avoid caffeine in the late afternoon and at least 6 hours before bedtime so that you can fall asleep easily.
2. Wake up naturally. How annoying is the loud blaring of an alarm clock in your ear early in the morning? Luckily, there are ways to wake up without one. First, you must set a sleep goal for yourself; pick a time to wake up every morning. Go to sleep every night around the same time, and ease your way into waking up at the same exact time every morning. You may need to use your alarm clock for a week to get into the rhythm, but eventually you can toss it out. Additionally, try keeping your curtains open and use sunlight as a cue that it’s time to get out of bed. If you still need to use an alarm, try to learn how to stop hitting the snooze button.
3. Do some sit-ups. Want a boost of energy first thing in the morning? Get some exercise! Exercising for at least 20 minutes in the morning is a natural way to enhance your mood and increase alertness for the rest of your day. If you don’t feel like running a mile the first thing in the morning, try some simple exercises such as sit-ups or push-ups. Exercising in the morning allows you to rid it from your schedule for the rest of the day. If you’re not working out late in the evening, you will get a better night’s rest.
4. Start thinking and planning. Once you get into your optimal routine, you will begin to realize just how peaceful mornings can be! This is a great time to do some brainstorming for your day. When you wake up with a clear mind from a great night’s sleep, think about the day ahead and how you are going to tackle your tasks. Set a daily schedule for yourself, but do not stress out if there’s something you can’t accomplish. Understanding what lies ahead in your workday and thinking about it will help to relieve tension throughout the day, and you won’t be bringing any anxiety to bed with you later.
5. Get your family in a routine. If you are a mother, father, husband or wife, it may sometimes be difficult to stick to your own morning routine and take care of others. Make sure that you can get your family into a routine that coincides with yours. For example, if you have to make breakfast, make sure everyone is up and ready at least 10 minutes before it is served. Once everyone is on the same schedule, your morning routine will become a piece of cake!
We hope that you have found these tactics useful in switching up your morning routine for a less stressful day and night’s sleep. Are there any other techniques that you use during the morning in order to prepare you for the day? Let us know in the comments!