If you can never seem to drag yourself out of bed without hitting the snooze button a dozen times, it’s time for a change.
Not everyone has to be a morning person, but there are plenty of advantages to teaching your body clock to get up earlier. If you’re ready to rise and shine in the earlier hours of the day, here are some tips that might help.
1. Find a calming evening ritual that relaxes you completely.
Instead of scrolling through your phone, create a relaxing routine to tell your body that it’s time to wind down. Try a warm bath with essential oils, a bit of stretching, or reading a book (the old-fashioned paper kind!). The goal is to disconnect from the stress of your day and prepare your mind and body for restful sleep.
2. Set up your bedroom as a sleep sanctuary.
Invest in blackout curtains, comfortable bedding, and ensure your room is a cool, quiet, and dark haven for sleep. Consider adding a few drops of lavender oil to your pillow or playing calming music to create a peaceful ambiance. Remember, your bedroom should be a place associated with relaxation and sleep, not work or distractions.
3. Prepare for the morning the night before.
Lay out your clothes, get your lunch sorted, and decide on your breakfast options the evening before. This eliminates decision fatigue in the morning and lets you start your day with a sense of control and purpose. Waking up to a well-organised space can set the right tone for the day ahead.
4. Disconnect from technology at least an hour before bed.
The blue light emitted from screens can interfere with your sleep patterns and make it harder to fall asleep. Try reading a book, listening to relaxing music, or spending time with loved ones instead. This will help you disconnect from the digital world and promote a more restful sleep.
5. Embrace a creative outlet.
Source: Unsplash Spend your evenings exploring a hobby you enjoy, whether it’s painting, writing, playing an instrument, or anything else that sparks your creativity. Engaging in activities you love can reduce stress, boost your mood, and set you up for a positive and productive morning.
6. Practice mindfulness or meditation.
Source: Unsplash Taking a few minutes each evening to focus on your breath and be present can significantly improve your sleep quality and overall well-being. Mindfulness helps quiet your mind, reduce anxiety, and prepare you for a restful night’s sleep.
7. Plan something exciting for the morning.
Whether it’s a delicious breakfast, a workout you enjoy, or a new project you’re eager to start, having something to look forward to can make waking up easier and more enjoyable. Give yourself a reason to jump out of bed and embrace the day with enthusiasm.
8. Avoid heavy meals and alcohol before bed.
Eating a large meal or drinking alcohol too close to bedtime can disrupt your sleep and leave you feeling groggy in the morning. Opt for a light, healthy dinner a few hours before bed and avoid caffeine and alcohol in the evening.
9. Dim the lights in your home.
As the evening progresses, start dimming the lights in your home to signal to your body that it’s time to wind down. Lower light levels encourage the production of melatonin, a hormone that regulates sleep-wake cycles. Consider using warm-toned bulbs or candles to create a relaxing atmosphere.
10. Connect with loved ones.
Spend quality time with your family or friends in the evening. Whether it’s playing a board game, having a meaningful conversation, or simply enjoying each other’s company, connecting with loved ones can boost your mood and reduce stress, setting you up for a more peaceful night’s sleep.
11. Reflect on your day.
Take a few moments each evening to reflect on your day, acknowledging your accomplishments and identifying areas for improvement. Journaling or simply thinking about your experiences can help you process your emotions, gain clarity, and approach the next day with a sense of purpose.
12. Set realistic goals for the next day.
Before bed, create a short list of achievable goals for the following day. This will give you a sense of direction and motivation when you wake up. Keep your list concise and focus on tasks that are truly important and meaningful to you.
13. Get some fresh air before bed.
Stepping outside for a few minutes before bed, even if it’s just to sit on your porch or balcony, can help you relax and improve your sleep quality. The fresh air and change of scenery can do wonders for your mind and body, preparing you for a restful night.
