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If your day starts poorly, it can be really difficult to get it back on course; an icky, groggy morning can spell ruin for your entire day. As such, the thought of sleeping well and waking up refreshed—instead of just slightly less tired (but still pretty tired)—is certainly quite enticing. Imagine actually feeling energetic and ready to tackle the day when you wake up! With the simple, easy life routine modifications we’re about to suggest, you could be feeling great every morning pretty soon.
Moderate Caffeine and Sugar
Before you panic, we’re not saying you shouldn’t have any at all. If you have a coffee habit, that’s totally fine, and if you have a sweet tooth, that’s okay too, it’s not about elimination, but rather, moderation.
Caffeine is a stimulant, and it both increases adrenaline levels and prevents your brain from receiving signals from adenosine, a neurotransmitter that makes you sleepy. For obvious reasons, this can mess with your ability to fall asleep, stay asleep, and sleep soundly. You should limit the amount you consume, and avoid having any after 5 PM (assuming a typical diurnal schedule—adjust as necessary). The exact amount you should have per day depends on your weight, but the average safe daily dose of caffeine is 400 mg—note that the average cup of coffee averages somewhere close to 100 mg, which would mean four cups a day, although exact amounts vary, so consider finding out the caffeine content of your drinks of choice and doing the calculation yourself.
Regarding sugar, consumption increases your insulin levels, and high insulin can make it difficult to sleep. For this reason, try to think of sodas, candy, etc, as an occassional treat, rather than a regular thing. Also, like caffeine, don’t consume anything sugary after 5 p.m. (again, adjust this time if you go to bed earlier or later than average in your ideal schedule).
Keep the Electronics Away
Away from the bed, that is. Anywhere else, sure, but in bed? They’ll keep you up all night. Finish up whatever you’re doing on your computer, phone, tablet, etc, before snuggling into the covers, and then leave them far away from the bed. If you rely on your phone as an alarm clock, either set your alarm and then put it out of arm’s reach (this is a good idea with any alarm, really, as it forces you to get up to turn it off) or get a simple alarm clock and put the phone away.
Start an Exercise Routine
Regular exercise has a way of not only burning off calories and getting the heart pumping (for better cardiovascular health), but also helping you get better sleep. Have you ever felt antsy and restless in bed, and had a hard time falling asleep and sleeping well because of it? Cardiovascular exercise gives you an outlet to work off excess restless energy and sleep better as a result. For bonus points, try making it a morning routine thing, giving you something extra to wake up for.