How to Wake Up In the Morning Feeling Better
Sleep is a huge aspect of improving brain function, but not all sleep is made equal. Sometimes you might find yourself struggling to get out of bed because you just did not get a night full of true sleep. If you do not get seven hours of true sleep you can seriously impact your mental health, and you will find that your ability to think clearly and concentrate is diminished. If you are looking for a way to improve your cognitive function, then here are six ways you can wake up in the morning feeling better.
Don’t Eat Before Bed
One of the easiest ways you can wake up the morning feeling refreshed and 100 percent better is to not eat before you go to bed. You should wait for three or four hours in between the time of your last meal and the time you go to bed. Ideally, you should cut off food by about 9 pm at night, which gives your body until about midnight to start digesting food. The process of digestion takes quite a few hours, so if you eat and then go straight to bed, this process will slow down even more, and you will wake up feeling sick and bloated. You should also make sure you are not eating heavy meals or chocolate before you go to bed either, because both of these types of foods will sit in your stomach for hours, and consuming chocolate also means you are consuming caffeine.
Always Wear Comfortable Clothing
When you go to bed, you should not be thinking about anything besides wearing what is comfortable to you, whether that is a shirt, pajamas, or possibly nothing at all. You do not want to be laying there in bed and start sweating from being in too thick of clothing, especially if you sleep under the covers. You also don’t want to be wearing tight clothing to bed either, because if you toss and turn during the night, this can leave marks on your body from the material stretching out. Sometimes if you wear a certain material, it could also cause you to become itchy, which can leave you waking up multiple times a night to scratch your arms or legs. So it’s always important to wear material that you know is comfortable and loose, while also making sure the fabric is suitable for the sleeping environment you are in.
Take a Warm Shower
A lot of people wake up feeling better in the mornings if they take a hot shower around an hour before they want to go to bed. Taking a warm shower helps you relax and also helps your muscles relax, which is important if you are someone that tends to toss and turn a lot in bed. You might want to try oils or scents while in the shower that are used as a relaxing agent, such as lavender or chamomile. Warm showers are also nice because it can help clear your sinuses if you have a sinus infection or allergy, and it can act as a dehumidifier before you head to bed. If showers are not your style, you can also choose to take a warm bath and relax in the tub for a half hour or an hour before you go to bed, and maybe use some bath salts specifically made for relaxation or calming.
Continue a Regular Schedule
One important tip that can help you wake up in the morning feeling better is just by going to bed every night at the same time, and simply waking up at the same time every morning. You want to be on a consistent sleep schedule, because it’s important for your body to maintain a routine, even on the weekends. Instead of looking over and dreading that alarm clock going off in 20 minutes, you will find yourself waking up automatically after a while of the same schedule. Having this set schedule alone will allow you to wake up in the morning feeling happy and refreshed because you know you got enough sleep.
Find Your Sleep Number
When it comes to sleep, it’s important to realize that not everyone needs the same number of hours of sleep each night. Most everyone should be getting somewhere between seven and nine hours of sleep, but there are a few people who feel better if they only get five hours of sleep. It’s crucial that you find the number of hours of sleep that you need in order to feel your best. If you sleep eight hours and find you are groggy and can barely function, you might be someone who can sleep six or seven hours and wake up feeling perfectly fine and chipper. It might take you a week or two in order to find out what your sleep number is, whether you are a six or seven hour a night person or an eight or nine hour person. The point is to not go to bed too early and then wind up sleeping 10 hours, because that will definitely make you wake up feeling groggy and horrible because you slept too long. You want to find that sweet spot where you get enough sleep, but you don’t get too much to where it has the adverse effect of a good night of sleep. If you don’t know what your number is, start a diary and write columns where it goes from six hours for a few days up to nine hours for a few days. Keep a record of how you feel when you wake up in the mornings when you get those specific number of hours of sleep, and it will be fairly easy to find out what is the perfect amount of sleep for you. You might also just wake up after seven hours feeling perky and happy, then it’s likely that is your sleep number.
Try Meditation Before Bed
Meditation before bed might also help you wake up in the morning feeling better, because meditation is a great way to relax and unwind for the night without working up a sweat by an intense workout. There are a lot of videos and podcasts that focus on meditation, so you need to work on finding a light routine that works for you, and practice it about an hour before bed. Meditation helps relax your muscles and free your mind, which means it will help your brain from continually moving through the night. A lot of people have trouble turning their brain off when they get into bed, so they lay in bed thinking or worrying or just have weird thoughts running through their mind, and this creates a horrible night of restless sleep. Meditation can help ease those anxiety-filled minds, which will leave you feeling clear headed when you go to bed so that your brain can turn off for a relaxing comfortable night of sleep. You can also try yoga and various other forms of relaxation techniques if meditation is not your style. The point is to try to wind down your body and brain so that it’s all on the same page, which is that it’s time to lay down and go to sleep. If you suffer from sleep disorders like restless leg syndrome, meditation or even a light walking exercise before bed can also help relieve those symptoms, which also is a good way to make sure you will feel fresh in the morning.