There’s help if your morning zombie routine and steady use of the snooze button is getting old. It all starts with figuring out why you can’t get out of bed in the morning and what you can do about it. You probably don’t get enough sleep and need to change your bedtime routine.
There are treatments available if your morning sleepiness is caused by a sleep disorder or another underlying condition. We’ll go over all of that and more in order to help you become one of those chirpy morning people.
There are several things you can do to assist you in waking up. If you have excessive sleepiness or drowsiness in the morning due to an underlying condition, you may need a combination of home remedies and medical treatment .
The following are some suggestions and treatments to help you sleep and wake up better.
Establish a Sleep Schedule
If you want to get on a good sleep schedule and train yourself to wake up early, you must go to bed and wake up at the same time every day. Determine how much sleep you require — seven to nine hours per night is recommended — and go to bed early enough to feel refreshed when you wake up.
Stick to your sleep schedule every day, even on days off, and your body will eventually wake up on its own.
Make your Bedtime Routine Better
Without even realizing it, you could be sabotaging your efforts to get up early. Caffeine consumption later in the day and the use of devices that emit blue light before bed can make it difficult to fall asleep.
Try doing something relaxing before bed, such as reading or taking a warm bath, to improve your bedtime routine. Avoid activities that have been shown to disrupt your circadian rhythm and cause insomnia, such as:
- Looking at your laptop or phone
- Caffeine consumption within six hours of bedtime
- Napping or staying in bed too much during the day
- Consuming alcohol before going to bed
Move Your Alarm Clock
As tempting as it is to hit the snooze button for “just a few more minutes,” falling back asleep after waking is known as sleep fragmentation. Sleep fragmentation, according to research, causes daytime sleepiness and grogginess, lowers performance, and makes you feel tired.
If you’re used to hitting the snooze button, move your alarm clock away from your bed so you have to get out of bed to turn it off.
Improve your Diet
Eating a healthy diet boosts your energy and improves your sleep. Foods that are generally considered unhealthy, on the other hand, can make you feel sluggish and deplete your energy.
Aim for a well-balanced diet rich in foods that boost energy, such as fruits and vegetables, whole grains, and omega-3-rich foods.
Exercise has been shown to improve sleep and conditions like anxiety and depression, which can cause insomnia and excessive sleepiness.
According to research, it also boosts energy levels by reducing fatigue, especially in people who suffer from chronic fatigue.
Enjoy the Sunshine.
Daylight can help you sleep better and regulate your circadian rhythms.
Getting some sun first thing in the morning can help you feel better and have more energy for the rest of the day. Opening your blinds as soon as you wake up, having your coffee outside, or taking a short walk are all good ideas. You could also try sleeping with your blinds open to wake up to sunlight — as long as the light outside your bedroom window isn’t too bright at night.
A rainy day? Don’t be concerned. Simply turn on the lights or use an alarm clock with a light.
Create a Comfortable Sleep Environment
A good night’s sleep is important when you want to wake up on time
Pillows, mattresses, and bed sheets should all be appropriate for a more comfortable sleeping environment. The right pillow can make you feel more at ease while also providing adequate support for your neck, head, shoulders, and spine. They can also aid in the prevention of back and neck pains. Maintaining a temperature in your bedroom that is neither too cold nor too warm can also aid in better sleep.