Set your alarm for when you really plan to get up. Do not set it a few minutes ahead of time to give yourself the pleasure of hitting snooze. When your alarm goes off, get out of bed immediately. It may feel awkward and uncomfortable, but remind yourself that you’re doing yourself a favor. Keep thinking of the extra energy you’ll feel forgoing the snooze button.
During winter months, you may want to invest in a light therapy box. This is a device that simulates sunlight that you can purchase online or at a department store.
Keep in mind, this may be tricky for the first few days. You may not hit all your timeframes exactly, but stick with it and eventually you’ll be breezing through your morning routine.
Pick a healthy breakfast that energizes you. If you tend to feel an energy boost after some protein, try hardboiled eggs. If you tend to thrive on carbs, choose a healthy and complex carbohydrate like oatmeal. Also, in the interest of time, pick something quick to prepare. Try instant oatmeal or purchase precooked hardboiled eggs at the store.
If you regularly hit the gym before work, that can help. However, you do not need to engage in intense physical activity in the morning. Even quick, light activity can wake you up for a day of work. You can try taking a brisk walk around the block, doing some light gardening, or even striking a few yoga poses in your living room. All of this can help wake you up in the morning.
Consider having a morning playlist that you listen to first thing in the morning. You can also set your alarm to be one of your favorite songs. This can give you an instant energy boost as soon as you climb out of bed.
Instead of using shampoo and then conditioner, try a 2-in1 combination. Time yourself as you shower. Set a timer and keep an eye on it, striving to keep your shower time within that frame. Use lukewarm water instead of hot water. This will motivate you to get out of the shower quickly.
Avoid drinking coffee late in the afternoon if you are sensitive to caffeine. Stimulants like caffeine can disrupt your sleep and keep you up at night. [10] X Expert Source Marc Kayem, MDSleep Specialist Expert Interview. 24 October 2019.
A salad with lean protein, like chicken, can be an energizing lunch for a long day. Anything rich in lean protein, complex carbs, and vegetables is a great lunch to keep you energized during work. If you have a sweet tooth you want to indulge, go for fruit or yogurt over products with a lot of added cane sugar.
Try going for a 15 minute walk during break time. A small amount of exercise can give you a boost of energy. You can also use a short break to go into the break room and have a healthy snack. You may also want to grab a cup of coffee, if you had not had more than 2 cups that morning.
You can keep a water bottle at your desk and occasionally refill it in the break room. You can also make use of any water fountains in your office. Take any chance you have to stop and get a drink of water.
Do something that you enjoy and that helps you calm down. You can read a book, take a warm bath, or do a crossword puzzle. Watching television may be a bad idea, as the light from the TV can stimulate the brain. However, a short amount of a relaxing program may be helpful. If you want to watch TV before bed, stick to lighthearted programs over dramas or news shows.
If you have trouble staying away from your computer or phone at night, there are many programs and applications you can download that block some of the light from the screen. These programs can help you use your electronics close to bed time without them having as harsh an effect on your sleep.
Make sure your room is the right temperature. A temperature between 60 and 67 degrees Fahrenheit is optimal for positive sleep. If your room is warmer, consider a fan or air conditioning. Make sure your bed is comfortable. Avoid sheets and pillows made from materials that cause irritation. Work on blocking out noise and light. Make sure your curtains close all the way, preventing the light from a streetlamp from getting into your room. If there’s a lot of noise from outdoors coming in, turn on a fan or white noise machine to block out the sound.
Try tensing your toes, counting to ten, and then releasing them. Count to 10 again and then repeat the process 10 times. Tune into your sense. Pay attention to your breathing, any sounds you hear, how your body feels against the mattress, and other sensations. You can also make a list before bed. If you have trouble sleeping due to stress about the coming day, try making a short list before bed of everything you need to do tomorrow. This can help get your mind off the coming day, allowing you to relax and fall asleep.
