PT Health Life

7 ways to wake up in the morning that won’t make you tired

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PT Health Life – There are many reasons for difficulty waking up in the morning, maybe because you don’t get enough sleep, are stressed or have sleep disorders… Follow the steps below so you don’t feel tired when you wake up in the morning. tired.

1. Why is the body tired when waking up in the morning?

If you have difficulty waking up every morning, it may be due to many of the following risks and factors:

  • Sleep disorders
  • Sleep apnea
  • Sleepless
  • Stress and anxiety
  • Depression
  • Feeling excessively sleepy during the day
  • Insomnia
  • Circadian rhythm disorder
  • Poor sleep hygiene, sleeping environment with many electronic devices around
  • Certain medications, including beta blockers, some muscle relaxants, and antidepressants selectively inhibit serotonin reuptake
  • Chronic pain conditions can make it difficult to get a good night’s sleep.
There are many reasons for difficulty waking up in the morning, including not getting enough sleep, stress or sleep disorders…

 

2. How to help you sleep better and wake up better

2.1. Schedule sleep

Going to bed and waking up at the same time every day is a must if you want to have a good sleep schedule and train yourself to wake up early . Find out how much sleep you need, usually 7 to 9 hours a night, and try to go to bed early enough so you wake up feeling refreshed.

Stick to your sleep schedule every day, including your days off, and your body will eventually start to wake up naturally.

2.2. Create good habits before going to bed

Avoid activities that have been shown to interfere with your circadian rhythm and cause insomnia, including:

– Look at an electronic screen, such as your laptop or phone. Bright lights at night can reduce your melatonin levels (which is a hormone that helps you feel sleepy).

– Drink caffeine within six hours before going to bed

– Napping or spending too much time in bed during the day

– Drink alcohol before bed

– Avoid stressors like emails and harsh conversations with family members at least an hour before bed.

2.3. Move your alarm device away to avoid hitting snooze. Unless you have an hour or 2 left to sleep.

If you’re used to hitting snooze, try moving the alarm away from your bed so you have to get up to turn it off.

2.4. Scientific diet

Eating a healthy diet will increase your energy and help you sleep better. On the other hand, foods commonly considered unhealthy can make you feel sluggish and drain your energy.

Aim for a balanced diet full of foods that boost your energy like fruits and vegetables, whole grains and foods rich in omega-3 fatty acids.

2.5. Enjoy the daylight

Sunlight helps regulate your circadian rhythm and improve your sleep. If you get some sunlight at dawn, it can help improve your mood and energy levels throughout the rest of the day. Open the curtains as soon as you wake up or go for a walk outside.

You can also try sleeping with the curtains open to wake up to the early morning sunlight.

2.6 . Enjoy a true morning

To curb your urge to stay in bed, plan something to look forward to each morning. You can read your favorite website with a delicious breakfast or take a walk in a beautiful park. Anything that stimulates you or brings you joy will help wake up your brain and make you less sleepy.

If you can’t wake up in the morning after trying other methods or notice warning signs of a sleep disorder, see a sleep specialist…

2.7. Proactively see a doctor if you often have insomnia

If you can’t wake up in the morning after trying other methods or notice warning signs of a sleep disorder, see a sleep specialist to diagnose possible sleep disorders. could be the cause of your morning fatigue.

You can practice the habit of waking up on time in the morning. A few changes in your routine can help you eliminate morning fatigue so you can wake up early and be alert after waking up.

If you’re worried that you have a sleep disorder or another medical condition that may be contributing to your morning fatigue, see a doctor.

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