Some people wake up ready to take on the day, while others may need more time or a cup of coffee to start their day. Regardless of which camp you’re in, there’s an art and a science to waking up refreshed in the morning. Unfortunately, many fall short when it comes to getting enough sleep.
So, what’s the trick to waking up refreshed? First and foremost, getting enough quality sleep each night is a critical first step. Sleep experts recommend that adults get at least seven to nine hours of sleep nightly. Additionally, consider these tips to improve the quality of your shuteye and improve your chances of waking up energized:
- Keep a consistent sleep schedule and routine. Try your best to have the same wake-up and bedtimes, regardless if it’s a weekday or weekend.
- Set one alarm—and make it a happy tone. Wake up when your first alarm goes off and resist hitting the snooze button. While at it, select an alarm tone on your cellphone that is cheerful or upbeat to kickstart a good mood.
- Practice gratitude. Grateful thinking and moods can help you sleep better and longer, so focus on having a positive outlook. Consider keeping a gratitude journal to reflect on daily entries of what you’re grateful for. Alternatively, you can focus on positive thoughts and what you’re excited to do or achieve the following day. An attitude of gratitude can help keep pessimism or worrisome thoughts at bay.
- Practice good sleep hygiene. Sleep experts recommend avoiding exercising or eating spicy foods close to bedtime and sleeping in a cool dark room.
It takes more than one night to see a change in your sleep habits, so stick with it and try it out for at least a week. Talk to your doctor if you continue to have concerns about your sleep quality.