Avoid caffeine and alcohol at least a few hours before going to sleep. Both are proven to have detrimental effects on sleep. Avoid greasy, spicy, or fatty food in the evening. These foods can cause an upset stomach, which may interfere with your sleep. Don’t read from a phone or a tablet before sleeping. Research shows that their lights and radiations can wreak your sleep and cause headaches.
Don’t work or study just before going to bed. Any activity involving the stress of planning is likely to keep you awake. TV is also a source of excitement and should be avoided just before sleeping. Try to read a book or chat with your partner. You could also listen to relaxing or classical music. You can also try mental exercises before sleeping. Thinking about cities beginning with a certain letter will exhaust you quickly! Focus on positive thoughts and memories. Breath deeply to get your body relaxed.
You should sleep at least eight hours a day. Some need less sleep than others but make sure to find what’s right for you. Don’t change entirely your sleeping schedule in a day. Try to change your sleeping pattern over a long period of time. For example, go to sleep fifteen minutes earlier every day.
You should sleep on a good mattress. Look for one that gives good back support and doesn’t store germs and bacteria. Think about the temperature of the room. You shouldn’t sleep in a warm room. Reduce external noises by closing windows, turning off the TV, or using a device that generates ‘white noises’. Protect against mosquitoes and other external nuisances. You can either buy a net or use anti-mosquito perfumes. Consider getting a larger bed or sleeping in separated beds if your spouse or partner wakes you up with his or her tossing and turning. Better yet, get a mattress that absorbs motion and will not be felt by your partner. Darken the room. Bright lights will keep you awake.
Consider what types of features you want the alarm clock to have, such as sounds, brightness, etc. Experiment and decide what’s best for you. Ask your friends and try to borrow a device before spending too much. Don’t forget your neighbors. Some alarm clocks are really loud and might not be suited for a flat. Discuss the alarm with your partner (if you have one). You don’t want to pick something that he or she hates. Make sure the alarm clock is set before going to sleep. Set it in advance for the whole week if possible.
Consider what types of features you want the alarm clock to have, such as sounds, brightness, etc. Experiment and decide what’s best for you. Ask your friends and try to borrow a device before spending too much. Don’t forget your neighbors. Some alarm clocks are really loud and might not be suited for a flat. Discuss the alarm with your partner (if you have one). You don’t want to pick something that he or she hates. Make sure the alarm clock is set before going to sleep. Set it in advance for the whole week if possible.
You can also set multiple alarm clocks in the room. Set them five to ten minutes apart to be sure to be unable to take them off in one round. Set your alarm earlier than necessary. For example, say you want to get up at 7:00 a. m. , so you set your alarm about 10-15 minutes earlier, like 6:45 a. m.
You could also ask a friend to call you in the morning and talk to you for a minute or so until you become fully awake. Wake up calls to your home or cell phone are now available by subscription or for one-time calls. Pick someone reliable. You don’t want to miss your job interview because your roommate found it funny to let you sleep until noon. Give him precise instructions and write the time at which he should wake you up on a post-it.
If you go back to sleep and wait for the alarm, you’ll likely feel more drowsy.
If you need to wake up when it’s dark, or if you live in a dreary, cloudy place, consider using a timer on your bedroom lamp or getting a lightbox or a bedside dawn simulator.
Stretching is really important in the morning. Your muscles will be oxygenated and warmed for the day. <
Use shower gels with ingredients such as lemon or peppermint essential oils to help make you more alert. Splash cold water on your face as soon as you wake up. Low temperatures should quickly wake you up. If a shower is not possible, try putting a couple of drops of essential oils onto a tissue and inhaling their fragrance. Some alarm clocks now have aromatherapy components built-in, as well.
If you have trouble making it out of your bedroom without coffee, consider putting your coffeemaker in your room and setting the timer so that a cup of Joe will be waiting for you when you wake up.
