Are you struggling to wake up earlier in the morning? If yes, then these 11 simple hacks might help you get out of bed before the sun rises.
The average person spends around 6 hours sleeping every night. This means that they only spend 2 hours awake during the day. If you want to maximize your productivity throughout the day, waking up early is essential.
There are several ways to wake up earlier in the morning. Some of them include using alarm clocks, meditation, and even drinking coffee. Here are some of the best methods for waking up earlier in the morning.
1. Use an Alarm Clock
One of the easiest ways to wake up earlier each day is by using an alarm clock. It will be important to choose a reliable alarm clock with a quiet tone because there’s nothing worse than waking up in the middle of the night only to hear an annoying sound that makes it hard to get back to sleep. An ideal way to wake up is to use a smart alarm clock. These devices can give you all sorts of data about what has happened in the past while you were asleep, including the time when your body temperature drops below a certain level, or when you snore loudly.
Going to bed early also shall ensure that you are able to wake up in proper time. If you are having trouble sleeping, you can also take melatonin supplement to get proper sleep.
2. Drink Coffee
According to research, if people drink three to four cups of coffee per day, their chances of waking up well-rested increases by 60 percent. As such, this method is one of the most effective ways of getting up early. Try to have your first cup of coffee at least 30 minutes before going to bed so that your metabolism increases and makes room for more energy. When choosing a coffee brand, look for non-dairy milk alternatives. Milk contains a lot of sugar which can prevent you from feeling full until late in the afternoon. Besides that, non-dairy milk also gives you calcium, vitamin D, and protein, keeping you healthy and energized.
3. Wear Warm Clothes
Wearing warm clothes helps to keep your core temperature high, making it easier to wake up. For those who find themselves freezing cold upon waking up, consider wearing a jacket or sweater which will keep you warm when you go outside. The key here is to avoid synthetic materials which trap heat inside rather than releasing it.
Meditation is another great and easy way to wake up early in the morning. There are many different types of meditations that you can do to get yourself ready to start your day. One popular technique is called progressive muscle relaxation. This involves focusing on relaxing both your mind and body gradually. You can learn how to do this quickly. A great place to start is by just closing your eyes and taking slow deep breaths as you count slowly from 1-10. Focus on any stress you may feel starting to fade away.
5. Play Your Favorite Songs
Listening to music when you wake up is another powerful tool for enhancing your natural sleep cycle. Research suggests that listening to music helps us fall asleep faster and stay asleep longer through the night. However, playing too much music after falling asleep can cause fatigue resulting in poor focus and lack of concentration the next day. To avoid this problem, try to play your favorite songs five to 10 minutes before your head hits the pillow.
6. Stretch Out
Stretching exercises should be done approximately 20 minutes prior to hitting the sack. By stretching out your muscles, they will relax and allow you to slip into a deeper sleep. In addition, stretching stimulates nerve endings that promote the production of serotonin – which can help put you in a cheerful mood. To begin, lie down on your right side with a bent knee resting on the floor. Lift your left arm above your head with your hand facing upwards. Place your thumb over the pinky finger of your right hand. Gently pull your thumb towards your face, but don’t force it; hold for two seconds then release. Repeat with your other hand and then switch sides.
7. Avoid Lying Down Too Soon After Going to Bed
When we don’t get enough rest, our bodies become tired and our minds are not able to function properly. If your brain starts functioning while still groggy from sleeping, there is a chance that the brain could create new memories, causing nightmares. It is best to wait an hour before lying down to ensure the proper flow of blood throughout the body. Also , you need to choose a soft or firm mattress depending on body comfort.
8. Drink Tea/Coffee
Drinking tea or coffee can easily be a part of your daily routine. These drinks contain caffeine, a stimulant that can give you the jolt of energy you need to start your day. Caffeine can actually make us crave sweets later on in the day. Although drinking coffee during breakfast might interfere with your metabolism, having a cup first thing in the morning can help you beat that mid-morning slump.
9. Take a Bath
Taking baths are probably one of the most relaxing activities anyone can enjoy. Aside from providing physical benefits such as relieving sore muscles, bathing offers mental benefits too. Studies have proven that humans who take normal baths have a tendency to have much less nervousness and despair given that they unwind. With that being said, take at least a 15 minute bath every night so you’ll be well prepared for a good night’s sleep.
10. Have Sex
Having sex about 30 minutes before bedtime has been proven to improve sleep. This is because sex releases endorphins which makes you feel happy. If you want to use your bedroom as a place for relaxation, then add candles and some soft music. This arrangement creates the perfect atmosphere to wind down before going to bed. Remember though: just like everything else, moderation is key! Overdoing it won’t do any good to the quality of your sleep.
11. Try Laughing Yoga
Laughing yoga is a great way to ease tension and prepare yourself for a solid night’s sleep by releasing stress hormones. This technique involves laughing until tears trickle down your cheeks. Even simple giggling is effective in achieving calmness, as long as you chuckle softly and without disrupting your breathing. Be sure to try this method if you suffer from insomnia. Make sure to find a quiet spot away from the hustle and bustle of city life where you can completely let go. This is one of the most effective tips to improve deep sleep continuity.
12. Do Not Eat Any Foods That Cause Heartburn
Heartburn occurs when stomach acid travels up through the esophagus into the throat. The esophagus is connected to the lungs via the trachea, making heartburn symptoms similar to those experienced after inhaling something acidic. Some foods are known to cause heartburn due to their high content of acid. Others, however, may trigger heartburn simply because they stimulate your digestive system and lead to excess acid production.
The tips mentioned above should serve as a guide on how to begin improving your sleep pattern and how to achieve better sleep habits. You now know what are the simple tricks that help to wake up early in the morning. All you have left is choosing among the options listed above and following them diligently. Best of luck!