First Things First
Before you spend hours searching for caffeine products or researching what is Thrive online there are some quick habits you can build into your morning to help your brain and body wake up The first and easiest is to drink more water You might feel like all you hear from doctors and friends is to drink more water and that it solves everything Well it sure can help a lot Drinking water as soon as you wake up can help to nourish your body from the mild dehydration it faces while youre sleeping It wakes up your cells and nourishes your organs to get all systems on the move as you get out of bed
Yoga is another trend that seems all the rage but its because its a great simple way to jumpstart your muscles when you wake up A soothing morning yoga routine can stretch your muscles that may have gotten tense or stiff during sleep which releases a host of chemicals into the body telling it to wake up and gear up for the day Its a great way to loosen up your body and gently make your mind more alert before you have to start a hectic morning routine Morning stretches can even help to reduce stress throughout the day because youve let go of existing tension and made it easier for your body to process stress
Perhaps one of the best things you can do to avoid feeling fatigued during the day is to avoid the snooze button It might seem like mans greatest invention when youre startled awake and want just a few more minutes of peace but in reality it can mess up your sleep cycle and leave you feeling tired all day long When you hit snooze you might think youre going back to sleep but odds are youre not actually getting meaningful rest This put you in a type of sleep limbo where your body wants to rest but your mind has already been roused so youre not sure if youre supposed to be asleep or awake Getting out of bed the first time the alarm goes off can help you to wake up properly and feel more alert during the day
Youve surely heard the phrase breakfast is the most important meal of the day Well when it comes to waking up and feeling energized it certainly can be Eating a high protein breakfast to start your day can give your body the energy and nourishment it needs to start strong Adding in some healthy carbs and fats can provide long lasting energy to keep you going until lunch time without feeling fatigued or hungry A great power breakfast to get you going might be a few scrambled eggs with lean ham sausage or bacon on the side whole wheat toast with avocado and a small cup of fruit for a hint of sweetness This provides you with meaningful protein healthy fats and a small hit of carbs and sugars to get you through the morning
Your Day Reflects Your Night
It might seem like a no brainer but how you spend your evenings can have a direct impact on how your next morning goes For this reason its important to pay attention to your nightly habits and try to implement some healthy routines to help you sleep better The first thing to focus on is preparing your body for bed the right way Try to limit caffeine in the afternoons and eliminate it in the evenings because it can make it much more difficult to fall asleep and stay asleep even if you think its having no effect on you Secondly you want to make sure your room is cool comfortable and quiet Creating an atmosphere conducive to rest can go a long way to signal your body that its sleep time Lastly try to spend at least 30 minutes before bed off of any type of screens the lights the emit can activate your brain and make it harder to fall asleep
You also want to commit to a consistent sleep schedule This means going to bed and waking up at the same time each day even on weekends As part of this schedule be sure you set aside enough time to sleep each night Some people need more sleep than others so go off of what your body naturally takes but ideally youll set aside about 7 9 hours to sleep each night This repetition will create a routine for your body and mind until they know exactly when its time to wind down and when its time to wake up You might find after a few months of sticking vigilantly to your sleep schedule that you dont even need an alarm clock anymore Your body will naturally know when you need to get up and youll feel more energized when you do
A tougher thing for most people is to get rid of their phone when they go to bed Most people keep it charging on their nightstand or in the bed with them but this can cause more sleep disturbances than youd think Part of your brain will be waiting to hear the ping of a notification or wanting to see what the latest on your favorite social media channel is This keeps your brain subtly engaged and awake as you try to decompress and go to sleep Try leaving your phone in another room each night so your brain can relax and know its time to unplug This can go a long way to improving how long it takes to fall asleep and staying asleep throughout the night
These tips are all great ways to kick start your day and feel ready to tackle any task As soon as you get up drink some water do some stretching and eat a nutritious breakfast and youll be energized all day long
Poor sleep could be a sign of a disorder
If you practice the above guidelines of a healthier lifestyle and better sleeping habits but still find yourself suffering from daytime drowsiness it may be a sign of a more severe medical condition such as obstructive sleep apnea OSA anemia thyroid problems narcolepsy depression restless leg syndrome undiagnosed heart disease or deficiencies in key nutrients If you think that you may be suffering from one of these medical conditions you should contact your physician or local sleep clinic immediately
And remember you can always contact us here at The Alaska Sleep Clinic for questions or to schedule a consultation
