Picture this: you had a great (yet tiring) day at work. You’ve been yearning all day to get in your PJs, get in bed under a fluffy comforter, and rest your head on a soft pillow. You close the lights, and finally (finally) close your eyes. But suddenly—you don’t feel tired anymore. In fact, you feel…energetic?
In today’s busy world, a really good sleep can be hard to come by. With work, kids, and other stressors, it can oftentimes be difficult to get some shut-eye on a nightly basis. However, despite these things, what we can do on a daily basis can influence the quality of our sleep.
Good Morning Routines = Good Sleep
Morning routines can make a very big impact in your sleep habits. Eating well, exercising, and getting yourself in the right mindset can do wonders for your slumber. Say goodbye to those sleepless nights once and for all!
Set a Schedule for When You Wake Up
In the morning, it is important to set a wake-up time every day. Consistency is key here—even on the weekends. However, you have all the freedom to choose what time you’d like to wake up in the morning. Whether you’re an early bird hitting snooze at 6am, or a late riser at 11am, you really can cater the time based on your needs and preferences. Most individuals need about 7-8 hours of sleep a night. By following this method, you become more likely to follow a seven- or eight-hour schedule. Chances are, if you wake up early, you’ll sleep early too! And after a while, you might not even need an alarm—no matter how comfortable your mattress or bed is.
Stay Clean and Organized
Additionally, remaining tidy in the morning will help you sleep in the evening, and make you feel more rested in the morning! When you wake up, try making your bed a habit. If possible, also try to de-clutter your room and remove any possible stressors (unsorted laundry, water glasses, or even your computer) to make the environment as calming and relaxing as possible. Maybe add some bookcases or shelves in your room to as a way to organize your items. A clean room promotes tranquility and peace. That way, when you come home in the evening, all you’ll want to do is get in bed, maybe listen to an audiobook, and go right to sleep. Trust us, it’s like magic.
Time to Get Physical
Another sleep-approved habit to follow in the morning: exercise, exercise, exercise! You’ve probably heard this before, and there is definitely a reason for that. Exercise and movement are really important in the morning as it releases a natural hormone known as epinephrine (also called adrenaline). When this hormone is released in the morning, you’ll feel more alert and be ready to take on the day. Even a quick 5 to 10 minute jog around the block is enough to get your blood pumping—and can promote a healthy a sleep. You can also try doing some stationary work outs on a yoga mat or plush rug. Exercise helps promote slow wave sleep, or “deep sleep” as it’s commonly called. If you long for this kind of never-want-to-wake-up slumber, then definitely make working out a part of your daily routine!
Let’s Wind Down
As a rule of thumb, don’t do energy-inducing activities before bed. Things like eating big, high-carb meals or drinking coffee is a big no in the sleep department. In the evening, your goal is to feel sleepy, not want to dance around and sing karaoke. So in those nights where sleep just can’t be induced (no matter how hard you try), your best bet is to follow the guide below!
Ditch the Screen
While going on your phone periodically is probably harmless in the morning, going on it in the evening will likely cause you to be awake longer. Devices such as phones or laptops emit something known as blue light, and exposure to this causes the circadian rhythm in your body to go awry. Circadian rhythm is an internal sleep-wake cycle that tells the brain when it is morning or night. Therefore, it surely makes it harder for the brain to recognize that it is night when you are looking at a bright screen, as your brain will think it’s still the daytime. Hide the phone in a drawered night stand to keep it out of sight!
Be Cool
As temperatures rise, sleeping becomes more difficult to do. Many have found that getting a good sleep is harder when the temperature is warm. Opt for a spinning fan in your room to cool you down during the hot summers, or maybe invest in a portable air conditioning system for the ultimate cool down. Regulate how cold you’d like the room to be and go under a weighted blanket if you must!
Find Ways to Relax
Another thing you can do is relax in the evening. It really is up to the individual, but there are a number of ways you can unwind. For the avid readers, picking up a book before bed is a great way to induce sleep. Not only does it aid slumber, it also reduces stress, builds vocabulary, and strengthens the brain! If you are not really a book junkie, you could try meditation or aromatherapy as well. Lavender or Sandalwood oil are both amazing essential oil options to try and induce slumber. Put a drop of it on a decorative pillow or throw, and you’ll feel like you’re at a five star hotel! Furthermore, you can also try these activities to clear your mind!
Listen to calming music. We suggest smooth jazz or romantic piano!
Take a hot bath complete with the works: candles, bubbles, and essential oils.
Have a warm drink (with no caffeine and alcohol), such as milk or decaffeinated herbal tea.
Massage your hands—five minutes can do wonders!
Cuddle with a furry friend. Your four-legged BFF always needs a little TLC.
Getting a good night’s sleep is certainly attainable. Just try to take a deep breath and relax when you can. Don’t bring external stressors into your nightly routine—this time is meant for YOU. Give yourself a break from the outside world and give yourself a pat on the back for the hard work you did today. You certainly deserve it!
