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5 Tips to Help You Wake Up Like a Champ

August 13, 2019

Woman waking up rested and happy

We've all been there before. The alarm goes off, feelings of anger and panic set in... and the snooze button dance begins. Easing your body and mind into wake up mode isn't an easy task, especially if you aren't getting the deep, restorative sleep that your body and mind need for the busy day ahead. But, you don't have to accept this struggle as part of your everyday routine. Here are five small things you can do every night before bedtime to help you sleep more soundly and wake up feeling refreshed and energized.

 

1. Write Down Tomorrow's To-Do List

It can be challenging to set aside racing thoughts about everything you need to get done the following day, which can make it difficult to relax and get your mind in bedtime mode. Writing down your most important tasks on a to-do list that you can review in the morning ensures that you won't forget anything, and helps your mind literally put its worries somewhere else for the night. 

 

2. Practice Self-Care

By now, we all know how important self-care is to our overall health and wellbeing. Even so, it's all too easy to put ourselves at the bottom of our daily priority list and not give ourselves the TLC that we deserve. Try setting aside 15-30 minutes each night before bedtime to treat yourself to what brings you peace and comfort. For some, this may be a warm bath. For others, it could be reading a chapter or two of that book you've been meaning to pick up. Allowing your body and mind to relax through self-care is a great way to prep your body for better sleep. 

 

3. Breathe It In...Then Breathe It Out

What happens if you are still wound up after writing your to-do list and indulging in your favorite nighttime ritual? Some stresses are more difficult to set aside than others, and this is where breathing techniques come in. Start by visualizing what is causing you to worry. Then, take a deep breath in and imagine that you are breathing in that specific worry. Next, acknowledge that this worry exists and you are letting it go until tomorrow and breathe out. While breathing out, visualize that you are breathing your worry away until tomorrow. 

 

4. Power Down

Let's face it...our smartphones have basically become extensions of ourselves these days. While it is extremely tempting to go on an Instagram binge while you are laying in bed and trying to fall asleep, exposure to the light from smartphones can have a negative impact on sleep. Since you probably use your smartphone as your alarm, the best thing to do is flip it over and set it somewhere in your bedroom that you cannot reach without getting up. This way, you have moved the temptation away from you and given yourself a reason to get out of bed when the alarm goes off. 

 

5. Turn Your Bedroom into a Sleep Sanctuary

Your bedroom environment plays a significant role in sleep quality. So, if you aren't sleeping well every night, it's time to take a look around your bedroom and consider what needs to change. For example, is your mattress still comfortable and supportive throughout the night? Are your pillows supporting your head and neck? Is bedroom temperature causing you to wake up too hot or too cold? Turning your bedroom into the premier spot for your sleep needs ensures you have laid the groundwork for getting the shut-eye you need each and every night.




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