Since that is not something most people can count on, sitting in front of a light box shortly upon awakening can mimic these favorable effects. Millions of people start their day with a caffeinated beverage like coffee or tea, and this is indeed an excellent way to wake up.
Caffeine blocks adenosine , a chemical that makes us feel sleepy. Hence, a cup of coffee reduces fatigue and improves focus and concentration. The effects of caffeine can be felt 15 minutes after it's consumed and generally continue for a few hours. If you have trouble emerging from sleep and jump-starting your day, you may want to be active first thing in the morning.
Scheduling a short period of exercise upon awakening can help get you going. Furthermore, getting regular exercise each day has been shown to improve your sleep overall. It seems like simple advice, but having breakfast is a great way to wake yourself up. Even a small morning meal can give you a burst of energy to get your day going.
If you include a caffeinated beverage, you may get even more of a benefit. There is evidence that eating low-glycemic and high-protein foods at breakfast can increase morning energy levels.
On average, adults need around eight hours of sleep per night, but the amount you need may vary. Our bodies prefer to follow regular patterns and our behavior can reinforce these natural circadian rhythms.
One of the best ways to get a good night's sleep and wake up on time is to establish a consistent sleep schedule. Research shows that too much variability in your bedtime and the time you wake up in the morning can lead to too little sleep.
Having a sleep disorder, such as insomnia or obstructive sleep apnea, may adversely affect your ability to get up in the morning. Alternatively, if you have a circadian rhythm sleep disorder such as delayed sleep phase syndrome , you may be prone to staying up late and sleeping in.
Hence, being a night owl can have negative consequences. By seeking appropriate evaluation and treatment of any underlying sleep disorder, you may find it easier to wake up in the morning. Expose yourself to as much light as possible. Morning light exposure is known to promote wakefulness. Natural sunlight is ideal, but bright light therapy also called phototherapy using a light box can have the same effect when it's dark or cloudy outside.
According to the Sleep Foundation , people can feel the effects of caffeine within 15 minutes of consuming it, and the effects can persist for up to 6 hours. Doctors recommend limiting the intake of caffeine to milligrams per day — which translates to about three 8-ounce cups of coffee.
When determining the daily intake, it is important to consider all the possible sources of caffeine in the diet. Caffeine should never compensate for sleep, and it can have negative health effects.
Read about them here. If a person has tried the strategies above and is still experiencing poor sleep quality or having difficulty waking up after adequate sleep, they may benefit from seeing a doctor.
They may have an underlying sleep disorder. Also, other conditions, such as depression, can reduce alertness. These issues require medical attention. While many people use caffeine to help them wake up, too much caffeine can be dangerous, and other strategies may be more healthful and effective, including trying light therapy, limiting screen time before bed, and getting enough exercise, which may involve yoga. If these methods of improving both alertness and sleep quality are not effective, it is a good idea to consult a healthcare provider.
An underlying sleep disorder or another condition may be involved. Waking up in the middle of the night is common. However, if it occurs often, it may signal the presence of an underlying condition. Sleep apnea…. Many psychological issues can cause a person to feel as though they cannot get out of bed.
Strategies to alleviate this include spending time outside…. Read this article to learn about the causes and treatment options available. Medically reviewed by Deborah Weatherspoon, Ph. More sleep Less screen time Yoga Exercise Eating habits Cold shower Light therapy Sleep schedule Caffeine Medical care Summary Sleep is an essential activity — the body needs a certain amount to function.
Sleep more. Share on Pinterest Getting a healthful amount of sleep may help a person wake up feeling refreshed. Taking 10 minutes or so to choose your clothes for the next day, iron them, and lay them out can save you loads of morning stress. If you have kids, teach them to do the same. That dark, rich fuel… er, beverage that makes you human again. Why struggle half-awake through half-open eyes to find your coffee filters and coffee when you can prep your mojo the night before?
You could cut up vegetables for a healthy egg scramble, make overnight oats to leave in the fridge, or prepare chia pudding with berries that will be waiting for your first thing in the morning. There really is an app for everything! Sleep apps track your sleeping habits to help you determine your optimal bedtime and what time you should wake up.
There are also relaxation apps and white noise apps that can help you fall asleep. Wondering which app is right for you? Here are some options to get you started. Although turning to your phone first thing in the morning can be disastrous, using it before bed may be worse. Try cutting your screen time off an hour or two before you plan to sleep. It may be nice to wake up to the sound of a gentle rainfall or crashing waves, but does it really make you want to get out of bed?
It should go without saying, but to wake up on time, make sure your alarm is set each night. Place it on a dresser on the opposite side of the room or even in an adjoining bathroom — wherever you can still hear it! Take it one step further and make your alarm require you to perform a mental task for it to shut off. For example, the iPhone has an alarm shut-off function that requires you to solve a simple math problem. If math gives you an instant headache, use an app that requires you to snap a picture of something somewhere in your home before shutting off.
Humans are creatures of habit. Consider drinking a cup of herbal tea — chamomile is a great choice — reading a book, or taking a relaxing bath before bedtime. It helps keep the sound in the room consistent, and blocks out sudden noises that may wake you up. You can purchase a white noise machine, keep a playlist running, or just keep a fan on throughout the night. Get out of bed and do a busy task such as folding laundry or sorting mail.
Leave your electronics off. When you start to feel sleepy, go back to bed. You can take all the above steps and still not sleep a wink if your bed is a mess of tangled covers and grimy bedding. Your bed is your oasis. Find a pillow that keeps your head in a neutral position. Consider investing in a so-called smart pillow, which conforms to your neck and head. You should also wash your pillowcases regularly to keep things smelling fresh.
Your college days of crashing on whatever surface is closest are over. According to the Better Sleep Foundation , you should evaluate your mattress every seven years. There are many mattress options out there, from innerspring to memory foam. If you are constantly waking up with hunger at night, your body likely is not getting enough of something.
Learn about the causes of night hunger and…. Sleep is essential to health, and deep sleep is the most important of all for feeling rested and staying healthy. Find out how much you should get….
Oversleeping hypersomnia can be a symptom of a medical condition. Read more about hypersomnia, and get 5 tips for better sleep. Getting quality sleep is one of the best things you can do for your health. Here are 10 evidence-based reasons why good sleep is important. Find out what exams and screenings are recommended for men at every stage of life, as well as tips on what to ask your doctor.
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