Are you hitting the snooze button in the morning? Do you depend on that cup of coffee to get you through the day?
There are better ways to handle your wake-up routine and we would like to share them below with you.
Wake-up Tips
Start Out Small –
The good news for the night owls and anyone else who does not bound out of bed when the sun comes up: You can learn to love your mornings. The small changes you make to your routines can boost your mood and energy. A little tweak here and there can help you get the shuteye you need. When you are well-rested, it is not a struggle to get up in the morning.
Put Your Alarm Out of Reach –
Unless you have another hour or two to sleep, hitting the snooze button will not help you feel less tired. There is another reason to get up when you first hear that annoying beep. When you get up and go to bed at the same time every day, you will keep your body’s internal clock in sync. This makes you more alert in the morning and sleepy when it is time to call it a night.
Let in the Light –
As soon as you get out of bed, open the curtains or blinds, or step outside. The natural light gets your brain going and keeps your body clock on track. If it is gloomy, turn on the lights. A light-up alarm clock can help; it may be less jarring than a noisy alarm. If you struggle with morning brain fog or have seasonal affective disorder or depression, try a sunlamp. It can life your mood and help you feel more awake.
Enjoy a Morning Splurge –
To curb your urge to stay under the covers, plan something to look forward to each morning. Try reading your favorite website over a tasty breakfast or go for a walk in a scenic park. Anything that excites you or brings you joy helps to rouse your brain and makes you less sleepy.
Sip a Cup of Coffee –
Make sure your java is the caffeinated kind. Caffeine pumps to the brain chemicals like serotonin and dopamine. They boost your mood, spike your energy levels, and help you focus. Regular coffee drinkers are less likely to get the blues than those who rarely or never sip it. Not a fan of coffee; opt for a cup of black or green tea. They have caffeine plus other healthy compounds.
Schedule a Morning Workout –
Doing jumping jacks or taking a brisk walk can get your blood pumping and rev up your nervous system. You will feel more alert through out the day. When you work out first thing, you will have an easier time falling asleep. If you work out in the afternoon be sure to do so several hours before bedtime, if you work out later than that, you may find it hard to fall asleep. Yoga has proven to ease insomnia.
Fuel Your Body –
Not hungry when you wake up? Try to have something small anyway. A light bite, like an egg with a piece of whole-grain toast or a cup of yogurt with berries, will give your body the energy it needs to get going. Breakfast helps you focus as well. It may even keep your body clock on track.
Power Down Before Bed –
Bright lights at night can reduce your melatonin levels (the hormone that helps you feel sleepy). It is not just the overhead lights that can have you counting sheep. The glow of your cell phone, computer and TV will also slow melatonin production. An easy fix: Dim the lights in our home and turn off all screens and tech tools at an hour before you plan to go to bed.
Skip the Nightcap –
Of course, we know alcohol makes you sleepy, but it makes it harder to stay asleep and can make you feel groggy in the morning. If you decide to have a drink, stick to one and have it with dinner or at least two to three hours before bed.
Try Melatonin –
This is a hormone that helps your system get ready for sleep. It plays a role in keeping your body clock in check, as well. If you have trouble dozing off or you are off-schedule because of travel or a new routine, a melatonin supplement may help. Take a small dose (0.3-1 milligram) an hour before bed. You should also check with your healthcare provide before taking any new medication.
Find a Good Wind-Down Routine –
Having a relaxing evening help you fall asleep. Avoid stressors like checking work emails or tough talks with family at least an hour before bed. Some ideas to help you wind down are meditation, stretching, take a shower or read a book in a low-lit room. If you are getting at least seven hours of sleep a night and you are still worn out, you should talk to your doctor. You could have a health problem or a sleep disorder like sleep apnea that could be causing a bigger issue.
However, you decide to help you get out of the morning blues, we hope these ideas give you somewhere to start.
R.C. Keller & Company is a family owned independent insurance agency that has been serving the Schaumburg community and surrounding areas since 1910. We have helped the community with their home insurance, auto insurance, life insurance and business insurance; if you have questions or are looking for a free review of your current insurance plans please give us a call at 847-907-4520 or send us an email.