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How to Wake Up Early Without Feeling Like Garbage: 5 Sleep Strategies
Do you dread your alarm clock every morning? Do you feel like you're doomed to have insomnia and be a night owl? If so, this blog post is for you!
The truth is, many of us have sleep problems that are entirely behavioral and environmental. By making a few simple changes to our habits and routines, we can actually train ourselves to wake up early and feel refreshed.
Here are 5 sleep strategies that will have you waking up on the right side of the bed—no matter how early you have to get up.
1. Cool Your Body at Night
Our bodies naturally cool down in the hours leading up to sleep. This is why it's important to keep your bedroom cool at night. The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit.
If you have trouble keeping your bedroom cool, try taking a cool shower or bath before bed. You can also use a fan or air conditioner to circulate the air.
2. Reduce Light at Night
Light exposure can interfere with sleep. This is because light signals to our brains that it's time to be awake. To reduce light exposure at night, try:
- Dimming the lights in your bedroom in the hours leading up to sleep.
- Using blackout curtains or blinds to block out light from outside.
- Turning off electronic devices, such as TVs, computers, and phones, at least 30 minutes before bed.
3. Use Natural Sunlight Exposure
Getting sunlight during the day can help you sleep better at night. This is because sunlight helps to regulate your circadian rhythm, which is your body's natural sleep-wake cycle.
Try to get at least 30 minutes of sunlight each day, preferably in the morning. If you can't get outside, try sitting near a window that lets in natural light.
4. Build a Bedtime Routine
A bedtime routine can help you to relax and wind down before bed. This can make it easier to fall asleep and stay asleep.
Your bedtime routine can include things like:
- Taking a warm bath or shower.
- Reading a book.
- Listening to calming music.
- Doing some gentle stretching.
5. Be Consistent with Bed and Wake Time
One of the most important things you can do to improve your sleep is to be consistent with your bed and wake time. This means going to bed and waking up at the same time each day, even on weekends.
When you're consistent with your sleep schedule, your body will get used to it and you'll be able to fall asleep and wake up more easily.
A Final Note on Napping
Napping can be a great way to catch up on sleep, but it's important to do it right. If you nap for too long or too close to bedtime, it can actually make it harder to fall asleep at night.
The ideal nap is 10-20 minutes long and taken in the early afternoon. Avoid napping after 3pm.
Early Bird vs. Night Owl
Some people are naturally early birds, while others are night owls. If you're a night owl, it may be more difficult for you to wake up early, but it's still possible. By following the tips in this blog post, you can train yourself to wake up early and feel refreshed.
Remember, getting enough sleep is essential for your overall health and well-being. By making a few simple changes to your habits and routines, you can improve your sleep and wake up feeling like a million bucks!