Treat the underlying mental health condition.Studies show that people who exercise tend to experience less insomnia, and they may also have more energy when it comes time for them to wake up in the morning. This helps release endorphins which make sleeping easier when nighttime comes around. This means not setting yourself up for failure by expecting too much from yourself during tough times. Be realistic in terms of meeting your own personal expectations for waking up each day.Make sure you are eating healthy foods throughout the day, so your body will have the energy it needs when morning comes around.Talk to a friend or family member that you trust and let them know what is going on with you, so they can provide support.Meeta Singh specializes in sleep medicine and is the Service Chief and Medical Director for the Sleep Disorders Center at Henry Ford Medical Center – Columbus in Novi. You can also read more wellness advice in our FeelWell section, so subscribe to get all the latest tips.ĭr. Over time, your brain will begin to anticipate these morning activities and you’ll wake up more naturally.įor more sleep tips, or to see a Henry Ford sleep specialist, visit the Henry Ford Sleep Disorders Center, or call 1-800-HENRYFORD (436-7936). Maybe you meet a friend for coffee, take an early stroll or whip up a tasty breakfast. Then, establish a solid sleep schedule that includes a pleasurable morning routine. Work backward from your required wake-up time to set a reasonable bedtime. “Some people need more sleep than others, but almost everyone needs between seven and nine hours each night,” says Dr. If you really want to wake up refreshed and alert, make a commitment to get enough sleep. Related Topic: Do You Have Social Jet Lag? 6 Tips for Better Sleep Make Sleep a Priority A better bet: Set the alarm for when you actually have to get out of bed - and don’t hit snooze. In fact, consistently waking up and snoozing for 10 minutes each morning adds up to more than an hour of interrupted sleep over the course of a week. “Repeatedly hitting the snooze button on your alarm can actually make it harder for you to feel awake and alert,” says Dr. Whether you take an invigorating shower, play with your dog or indulge in a strong cup of coffee, engage in morning activities that energize you and make you feel happy. A few solid choices: oatmeal topped with nuts and berries, scrambled eggs on whole-grain toast or plain low-fat Greek yogurt and fruit. After fasting all night, your body needs real fuel (preferably a mix of protein, carbohydrates and fat). If your daily fix is coffee and a Krispy Kreme, that could be contributing to your morning sluggishness. The only caveat: If skipping your morning exercise routine nets you an extra hour of sleep, that’s almost more beneficial than exercise, says Dr. In fact, as little as 10 minutes of movement can make you feel more refreshed and alert. ![]() Exercise not only improves circulation, it also produces mood-boosting hormones. workout can help you feel more energized. Work nights? Keep your room dark during the day so you can sleep and immerse yourself in light during your waking hours. Step into the sunlight within a few minutes of waking to cue your body that it’s time to wake up. Do the best you can to mimic that lighting no matter when you rise and turn in. Your body’s natural circadian rhythm is designed to wake up with light and sleep in darkness. Nix alcohol and caffeine several hours before bedtime and shut down all electronics at least an hour before you turn in. ![]() Keep your bedroom dark, cool and peaceful. ![]() The best way to wake up refreshed is to get seven to nine hours of sleep each night, says Singh, who stresses the importance of establishing good sleep habits. Here are six strategies guaranteed to put a spring in your step: routine can help you feel more energized and alert when the alarm bell sounds. Want to wake up refreshed? Making just a few tweaks to your a.m. As you wake, consciousness returns immediately, but alertness lags behind.” The more sleep deprived you are, the longer the lag time. “During sleep there’s less blood flow to the brain. “If you’re sleep deprived, it takes a lot longer to feel refreshed and alert when you wake up,” says Meeta Singh, M.D., a sleep specialist at Henry Ford Health. Getting out of bed can be tough, but it doesn’t have to be torture. If you’re like the vast majority of Americans, the sound of your morning alarm mostly serves as a cue to roll over and hide your head under the covers.
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