7 Ways to Wake Up Refreshed in the Morning

Senior Couple Relaxing In Hammock

After a restful night of seven hours or more of sleep, most people have a positive, can-do attitude. Difficult problems look like opportunities vs. unscalable mountains. A good night’s sleep also is important for overall good health, but sadly only 1 in 3 Americans get the amount of sleep they need.

Here are seven ways to wake up refreshed in the morning.

1. Set aside digital devices– Every day Americans spend more than 5 hours on their mobile devices. Sleep experts recommend setting these devices aside two hours before bedtime to help your brain relax and unwind. Also, don’t bring your phone to bed. If you wake up during the night, you may be tempted to check your phone, which could stimulate brain cells and make it difficult to fall back to sleep.

2. Monitor binge TV watching – After a long day of work, you may be tempted to curl up on the sofa with the TV remote to watch missed episodes of your favorite show. Before starting the show, set an alarm, so you don’t get absorbed in the program and miss your bedtime. Researchers also report that binge-watching at night can lead to poor sleep and insomnia.

3. Exercise during the day – Exercising two or three hours before bedtime can increase body temperature and cortisol, the stress hormone, and make it difficult to relax and fall asleep. Instead, work out earlier in the day. Then in the evening, take a stroll to unwind before sliding into bed.

4. Treat sleep disorders – About 25 million Americans suffer from sleep apnea. People with sleep apnea usually snore and briefly stop breathing. When this occurs, the brain nudges the sleeper awake to take a breath and maintain oxygen flow through the body. These episodes can prevent restorative sleep, which the body needs to recover from daily activities.

5. Limit alcohol at night – Some people say that a nightcap before bedtime helps them sleep. But medical experts report that alcohol can cause heartburn and lead to reflux problems. And since alcohol is a diuretic, you may make trips to the bathroom during the night, which can affect deep sleep.

6. Check for jaw misalignment – People with a misaligned jaw often clench or grind their teeth, especially at night, which can interrupt deep sleep. If this is happening, you may benefit from a professionally fitted mouth guard device to wear at night.

7. Restrict caffeinated beverages – Caffeine stimulates brain activity, making it difficult to slow down and fall asleep. It’s also a diuretic, so you may wake up frequently for trips to the bathroom as well.

Men’s Health
Centers for Disease Control and Prevention
American Academy of Sleep Medicine