Getting out of bed in the dark dead of winter (aka right freaking now) truly sucks! Did you know that self-identified morning person, anyone who feels energized in the morning as opposed to those who hit snooze seven times, tend to be happier and report feeling physically healthier than night owls do. Morning people have a lower body mass index, perhaps because catching the sun before noon synchronizes your circadian rhythm, or internal body block, and helps keep your metabolism on track.
You need to start committing to the morning person lifestyle seven days a week. But follow these steps I’m about to share with you and your sleeping could get better!
“If your ideal weekend involves staying up all night and sleeping until noon, it’s going to be harder to get back on track Monday through Friday” – W.Christopher Winter, MD, author of THE SLEEP SOLUTION
Attend an A.M. Dance Party
A morning sweat session is one of the best things you can do to reset your internal body clock. After you have done a few weeks of morning workouts your body will anticipate them! In the initial days of becoming an early-workout momma, hit the gym with a friend who starts her day with a class and will hold you accountable. If your crew lacks early risers, meet some at a sunrise dance event. I suggest checking out your local gyms. I personally love the YMCA because it has small classes and they have a great daycare!
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Rise and Grind Baby!
Yes, 7 am sex might actually help you join club morning glory! Start your day off with a flood of neurotransmitters like dopamine, which promote wakefulness. Making a habit of sun up sexy time encourages your body to expect morning pleasure, helping you wake up more easily. This is also great because it will bring you and your partner closer!
You are 98% more likely to sleep poorly if you watch TV than if you don’t according to a new study published in the Journal of Clinical Sleep Medicine
NO More Instagram Stories!
Did you know surfing the socials 30 minutes before passing out leads to worse sleep than if you quit liking pictures hours before you are in bed. There may be a lot of reasons for this, your phones blue light curbs, your natural melatonin flow, social media can cause cognitive arousal and hours feeding your habit displace sleep time. So stop scrolling half an hour before bed!
Don’t Let Booze Wreck Your Snooze!
I know a glass of wine tastes better after a long day but if you want to be a rise and shiner, you have to say no. Try to not drink 4-6 hours before you go to sleep. If there is too much booze in your blood, your body suppresses crucial REM sleep during the first half of the night. As you sober up mid-sleep, your REMs may launch closer to morning, rejiggering your natural circadian rhythm and delaying the wake up time of your “alert” neurotransmitters.
Set a Bedtime Alarm!
Hold yourself accountable with a sleep alarm. An alarm will alert you to shut down whatever you are doing and get to bed. Before you know it, our instinct to conk out will kick in before the alarm goes off.
Cheese? Yes, I said Cheese! Cheese contains tryptophan, the same snooze-inducing chemical found in turkey which facilitates the production of melatonin and makes you tired. Queso has a lot of it! Try a bowl of cottage cheese, a few mozzarella balls or a couple of slices of low-fat cheddar an hour or two before bed to help you get your sleep started! I know you are probably wondering how I thought about this, but I found it in another article.
Cuddle Up With a Heating Pad!
Turn up the heat in the bed in the morning and you’ll be more likely to get vertical. That is because your circadian rhythm syncs your temperature to your sleep and wake cycle. When your core temperature is low, its time for bed. When its high, its time to get up! It might take a few weeks to revamp your body clock, but snuggling with a heating pad speeds things up. Set an alarm for thirty minutes before you need to be up. When the alarm sounds, turn on the heat and go back to sleep. As your temperature rises you will feel more alert
Here is a heating blanket that I actually use every single night! Click Here!
Right now it’s about 10:23 pm, and I usually go to bed exactly at this time. I’m never on my phone this late but I had done a lot of research today and thought I would put this cute little reading together! I hope I was able to help you improve your sleep routine!
If you have any tips & tricks you could share with me, leave a comment below!