What you do during the day, and just before bed, determines how long it will take you to fall asleep and the quality of your sleep. Take the necessary steps to ensure a good night’s rest.
- Get exercise during the day. Your body needs exercise. You won’t be tired enough to sleep if you don’t physically exert yourself during the day.
- Use the bed only for relaxing (and sex). Don’t spend the day lounging about in bed. Train your body so when it hits the sheets, it’s sleep time.
- Don’t nap. Napping has a bunch of benefits, but if you have trouble sleeping at night, don’t nap during the day. If you have to take that mid-day siesta, make sure you do it right.
- Avoid caffeine. Caffeine takes several hours to leave your system. If you’re a caffeine drinker and have trouble falling asleep, knock it off a couple hours before you usually would.
- Avoid screens. Don’t watch television or go on the computer at least thirty minutes before bed. If you have to use the computer, use f.lux to manage your screen brightness.
Now it’s time for bed. You are tired, and you need to sleep soon if you want to wake up early in the morning. Here is what you do.
- Get comfortable. Clean sheets feel amazing. So do mattress toppers. Try different pillows to find out what works best for you.
- Block out distractions. Buy ear plugs if you have noisy neighbors. Wear a sleep mask if that streetlamp shines right through your window. If you can’t bear silence, listen to white noise or rain noises.
- Lower the temperature of your room. Your body lowers its temperature while you sleep. Faking this will help you fall asleep faster.
- Slow your breathing. Focus on your breathing as if you were meditating. In and out. In and out. Slow, deep breaths.
- Think happy thoughts. If the breathing thing doesn’t work for you, try thinking happy thoughts. Imagine what you would do if you won the lottery. What would you buy? Who would you help? Thinking happy thoughts helps you ignore the stresses of every day life that might keep you up late.
- Don’t squirm. Resist the urge to move around. You won’t fall asleep if you are tossing and turning all night.
- Don’t just lay there if you can’t sleep. If you cannot fall asleep because you aren’t tired, get up and do something. You won’t tire yourself out by just laying there. Get up and read or do some chores until you start to feel sleepy.
Waking up in the morning can be a bitch sometimes. Everybody dreads the thought of hearing their alarm clock wailing in the morning. These steps should make that sound a little less painful.
- Wake up in sunlight. Sunlight is nature’s way of telling you to get your butt up. If you have trouble waking up in the morning, open your curtains before you go to bed so the sun shines through in the morning.
- Make it a habit. Wake up at the same time every day. Soon enough it will become second nature.
- Wake up hungry. Don’t eat a couple of hours before you go to sleep. You will wake up hungry and ready for breakfast.
- Wake up with a full bladder. Drink a glass of water before bed and you will force yourself to get up and use the bathroom in the morning.
- Move the alarm clock. Put your alarm clock on the other side of the room so you have to physically get up to turn it off (also make sure it is obnoxiously loud). No more hitting the snooze button without thinking (which you really shouldn’t be doing in the first place).
- Use sleepyti.me. Input when you want to wake up, and find out when you should be going to sleep.
It is the morning, and time to start your day. Here are a few simple options to make you less groggy in the morning without having to guzzle Starbucks.
- Get dressed immediately. Don’t give yourself a chance to rethink getting out of bed. Get dressed, and get on with your day.
- Drink water. You are tired because you are dehydrated. You just went six or so hours without drinking any liquids.
- Eat an apple. It might not give you the same kick as coffee, but it’s close, and probably better for you anyway
- Exercise early. Jump out of bed, drop, and do some push-ups. Get your heart pumping early. You will feel great the rest of the day.
Hopefully, all these tips helped you out. If you’re still not getting any shut-eye, let the sound of Samuel L. Jackson’s voice soothe you to sleep (NSFW language).