Wake Up Revived
Waking up groggy and unrefreshed is often due to lack of sleep or the inability to sleep soundly. A change in sleep patterns is often all that is needed to end morning drowsiness.
Instructions
1. Assess how many hours you sleep each night. Most people need between 7 and 9 hours per night.
2. Notice how long it takes you to fall asleep at night. If you are still awake after 30 minutes, either you're going to bed before you're tired or you may be suffering from insomnia.
3. Lengthen your sleep time if you are not getting enough. Do it in 15-minute increments until you feel rested in the morning.
4. Check out your bed. If you wake up achy and sore, it may be time for a new mattress.
5. Block out the light. Hang curtains or draw the blinds tightly. Wear an eye mask. Light disrupts the normal circadian rhythms and signals the body that it's time to wake up.
6. Keep out the noise. If necessary, wear earplugs. Or use "white noise" such as a fan to block out irritating sounds.
7. Set the temperature. Optimal sleep happens in rooms that are cool - neither hot nor cold.
8. Ask your bed partner if you snore. Or if you live alone, have a friend spend the night with you. If you snore very loudly and wake up feeling very tired, you may be experiencing sleep apnea. Consult your doctor if this is the case.
9. Avoid drinking alcohol late at night, especially if you find yourself waking up several times during the night. Alcohol may help us fall asleep faster, but it can disrupt sleep patterns.
10. Avoid heavy meals late at night. They can interfere with digestion, which may keep you awake and restless.
11. Seal up your mattress, pillow and comforter. Allergies to dust mites can leave you feeling groggy in the morning. These covers are sold in stores, online and through mail order.
12. Stick to a regular sleep schedule. Go to bed and get up at about the same time every day, even if you don't have to go to work. You will sleep better and feel better in the morning.
Tags: fall asleep, late night, sleep patterns, Wake Revived