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For some, waking up feeling refreshed and ready to start the day comes easily, but for others, not so much. If you’re not a morning person, dragging yourself out of bed can be a daily challenge, especially if you find it difficult to get a decent amount of shut-eye each night.
The good news is that whether you’re a night owl or an early bird, there are all kinds of simple healthy sleep habits that you can introduce to improve how well you wake up in the morning. From improving your sleep each night to setting a consistent morning routine, follow our top tips to find out how you can start getting your days off to a positive start.
Stick to a sleep-wake schedule
Sticking to a consistent bedtime and morning routine, along with making sure to get between seven and nine hours of sleep each night, means your body is well rested, making it easier to wake up naturally without an alarm clock. You should aim to wake up within the same 15 minute window each day, including on weekends, and avoid hitting the snooze button, as drifting back off to sleep could make it harder to get out of bed if your next alarm wakes you up whilst you’re in a new sleep cycle.
Plus, following good sleep habits such as having a wind down routine and creating a comfortable environment will make all the difference when it comes to getting your best possible sleep each night, so you naturally wake up feeling refreshed and ready to start your day.
Get a dose of bright light
A dose of bright light in the morning can help you wake up naturally, increasing alertness and promoting more consistent sleep-wake cycles. Your body’s circadian rhythm, or internal body clock, naturally responds to light as a signal to be awake, and exposure to daylight in the morning and early afternoon supports better quality sleep.
So, open your bedroom curtains and let in the natural light to help you feel awake and alert. If you need to get up before the sun or on those dark, winter mornings, a wake-up light is a good way to start your day naturally. These clever lights can mimic the sunrise by gradually brightening over a period of time, offering a calmer wake-up call than your alarm clock!
Avoid alcohol and limit caffeine before bed
It’s no secret that alcohol disrupts your sleep cycle and leads to a less restorative sleep, meaning it will be harder to wake up – and more than likely, you’ll feel groggy too. You should also reduce your caffeine intake in the late afternoon and evening. Caffeine can stay in your system for a good few hours and can still have a stimulant effect when you go to bed, making it more difficult to fall asleep.
So, if you want to enjoy better quality sleep and wake up easily without that sluggish feeling, then it’s best to avoid alcohol and limit caffeine several hours before bedtime.
Start your day with a workout
Starting your day off with a workout is a great way to naturally make you feel more energised and alert. Exercise not only benefits your mental and physical health, but it can also help to improve the amount of time spent asleep, the quality of your sleep and aids with falling asleep faster too. So, if you’ve got an early morning exercise session scheduled, whether at the gym or at home, don’t be tempted to hit the snooze button when your alarm goes off! Jump straight out of bed, get moving and you’ll feel better for it. It’s also a good idea to have your workout gear laid out the night before so you’re not rushing around first thing in a panic trying to find your running shoes.