Top Tips for Waking Well in the Morning
Sleep inertia is the name given to that discomfort you can feel when you wake up feeling even more tired than when you went to bed or, even when you have a good night's sleep, you still wake up feeling sluggish, disoriented and grumpy.
Many adults struggle with waking up fresh and feeling alive in the mornings. While it is often normal to wake up feeling a bit otherwise, most of us will find any grogginess will quickly disappear as the brain fully awakens.
However, if you consistently don't get enough sleep - thereby building up a "sleep debt" - your chances of feeling sleepy will increase.
We share some tips on how to understand what you need to do to help...
Those weekend lie-ins
Studies have found that if you like to enjoy a weekend lie-in, this can lead to more problems during the week.
The remedy is to keep your daily "wake-ups" within an hour window to help regulate your circadian rhythm and your internal body clock to ensure a more regular sleep/wake cycle - and work with your natural processes.
Are you hitting the snooze button?
The problem when you keep using the snooze button on your alarm is that every time you drift back to sleep again, you risk entering a new sleep cycle - only to be jolted awake again minutes later.
You can solve this dilemma by placing your alarm across the room from your bed so that you have to get up to turn it off.
Another solution is to use a sunrise alarm with more gentle sounds. This will wake you with gradually increasing light.
A further option is a smart alarm clock app that will register when you are in a light state of sleep and wake you then.
Pull back the drapes on waking?
Daily light exposure including the type of light we see - and when and how long we are exposed to it - will really affect our sleep and wakefulness.
Natural morning light signals to your brain that it is time to be alert. Open the curtains as soon as you are awake or, if it is still dark, turn on a light therapy lamp. These actions will help boost cortisol production, reduce melatonin levels and kick-start your day.
Delay that coffee for an hour?
Although it may be tempting to start your day with a cup of coffee, try to wait an hour before brewing up.
This is because cortisol is our key wake-up hormone and should be at its highest first thing in the morning. It is important to allow cortisol to do its thing (keeping us alert) and not artificially stimulating it with caffeine.
Therefore experimenting with less caffeine in the morning could well make you less tired.
Out in the fresh morning air!
A gentle morning movement within thirty to sixty minutes of waking when combined with daylight can help to transition the brain to be more alert. A workout, a brisk walk or light circuits will all help.
That all important breakfast!
Avoid skipping breakfast if you possibly can. Instead, eat a meal rich in protein, fiber and healthy fats within ninety minutes of waking up. Suggestions include eggs, oats with chia seeds or a protein smoothie with nut butter and fresh or frozen berries.
Staying hydrated
Always keep a large glass of water next to your bed so that you can top up during the night if you wake up or have a good drink on waking in the morning. Being well hydrated will help you sleep longer.
How you shower in the mornings can be helpful too. If you are not up to having a cold shower then a thirty second cold blast at the end of your warm/hot shower will boost circulation and alertness while helping improve your immune system. Even a splash of cold water to the face to signal a temperature change in your body can prove to be helpful.
Don't stress over lost sleep
Of course, it never helps to stress about losing sleep. Instead accept that interruptions to your sleep patterns are perfectly normal from time to time. Avoid adding to your stress levels by not over-worrying and realising that your sleep pattern could well re-establish once any stress has been overcome.
How to avoid insomnia
Say goodbye to sleeping pills and hello to Sleep Aid Formula to help you relax for a good night's sleep, leaving you feeling refreshed and alert.
Massage one or two drops on the temples and the back of neck thirty minutes before bedtime. If you wake up during the night, you may reapply.
The Formula will aid in your sleeping regime from the first time it is used. Sleep will progressively continue to improve with ongoing use.
SOURCES:
What is insomnia? National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/inso#. (Accessed, Feb 11, 2021).
Insomnia fact sheet. WomensHealth.gov. http://womenshealth.gov/publications/our-publications/fact-sheet/insomnia.html. (Accessed, Feb 11, 2021).
Sleep-wake disorders. In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association; 2013. http://www.psychiatryonline.org. (Accessed, Feb 11, 2021).
Sleep disorders: The connection between sleep and mental health. National Alliance on Mental Health. http://www.nami.org/Learn-More/Mental-Health-Conditions/Related-Conditions/Sleep-Disorders. (Accessed, Feb 11, 2021).
Written by Jane Chitty
Jane writes for Healing Natural Oils, a producer and retailer of high-quality, all-natural treatments for a variety of conditions as well as a range of beauty products. Apart from writing about those various conditions, she also covers general health, environmental and other subjects of interest. She has lived in Kenya as well as Cape Town, South Africa and spent time in San Diego, USA. She now lives in Somerset, England with regular visits from her far-flung children and grandchildren. She is a keen gardener and enjoys growing fresh fruit and vegetables with her husband on their joint allotment. As a result, there is something available to use in the kitchen virtually all year round. Her regular posts can be found on our blog.
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