Did getting out of the cozy cocoon of your bed this morning feel like an impossible slog?
We feel you.
As winter creeps in and temperatures drop, rising from your slumber can feel the night on impossible.
But alas, few of us are able to hibernate for the season. We must get up.
How do we make doing that a little easier?
Sleep expert Dr Lindsay nine eight top tips.
Schedule something to look forward to in the morning
Dr Lindsay says: ‘It is much easier to get out of bed when you have something to look forward to in the morning other than work.
‘Try to create a morning ritual and enjoy the little things such as a morning coffee, a gym class, or reading a few pages of your current book.
‘This will help you want to get out of bed and start your day.’
Get into the habit of getting out of bed the moment your alarm sounds
We know, we know – easier said than done.
But try as much as possible to break up with your snooze button and avoid lingering in your lounging long after your first alarm goes off.
The longer you stay in bed after waking, the harder it becomes to finally get up.
‘As tempting as it is, lying in bed and thinking to yourself “just ten more minutes” can actually make things worse,’ says Dr Lindsay.
‘You’ll either end up falling back asleep, which will make you late for work, or you’ll be lying there with your negative thoughts before the day has even begun.
‘Also, if you repeatedly hit the snooze button, you won’t be getting good quality sleep as it will be broken by the repeated alarm.
‘Waking up is a habit, and like a habit it can be learned. Waking up as soon as your alarm sounds will become a habit and therefore getting out of bed this winter will be no problem.
‘One little tip is to sit up as soon as your alarm goes off. Making simple posture changes can help to wake your body and keep you from hitting the snooze button.’
Put your alarm clock out of reach
‘If you’re having trouble avoiding the snooze button, there is the old trick of moving your alarm across the room,’ advises Dr Lindsay.
‘There aren’t many things more annoying than your alarm, so it going off non-stop from the other side of the room is a great way to get you out of bed.
‘It gives you that motivation you need and once you’re up you will be ready to start your day.’
Eat something warm for breakfast
Have a nice comforting breakfast to look forward to and lure you out of bed.
Dr Lindsay suggests: ‘As soon as you wake up, make yourself a hot cup of coffee or tea and a warm breakfast such as porridge. This will not only warm you up but will also help replenish your energy levels.
‘If you are using the oven to cook a breakfast, leave the oven door open once the oven has been turned off to release heat to the rest of the house.’
Plan your day the night before
‘Before you end your evening and decide to go to sleep, write down what you are going to get done and organize your next day,’ says Dr Lindsay. ‘This will not only make your day more productive, it will also reduce anxiety when you go to bed because you won’t be lying there worrying about what you need to do tomorrow, resulting in you falling asleep easier.
‘The more sleep you get, the less tired you’ll feel in the morning, which will ultimately get you out of bed quicker.
‘You can also plan what you’re going to wear and pack your lunch the night before so you save time in the morning.’
Shower immediately after waking up
Dr Lindsay notes: ‘Getting out of bed is hard enough as it is but, when it’s cold, it seems like an almost impossible task.
‘Having a shower straight after getting out of bed is a great way to get the blood flowing, warming you up and helping boost your energy for the day ahead.’
Open your curtains
Let the light flood in – this will help kickstart your system, telling your brain it’s time to be up and alert.
Make sure your bedding is super comfy
It’ll be a lot easier to get out of bed if you’re well-rested and not trying to desperately cling on to extra sleep.
Swap to a warm winter duvet and make sure your mattress is in good nick to ensure you’re set up for good quality snoozing.
Create a relaxing bedtime routine
Echoing the above point about getting good quality sleep so you don’t feel so tired, Dr Lindsay urges us to have relaxing bedtime routines to allow us to drift off more easily the night before to make mornings better.
‘If you are struggling with worry and anxiety at bedtime, then it is important to create a relaxing wind down time before bed,’ she says. ‘This way you can help your mind relax from all of the busy worries keeping you awake.
‘Stop working an hour before bed and do something relaxing – such as reading a book, taking a bath, or doing some evening yoga.
‘You should dim the lights to help your brain produce the sleep promoting hormone, melatonin.
‘Avoid looking at screens too near to bedtime as they can make your mind too alert as well as affecting your sleep with the bright light.
‘Writing down any worries you have during the daytime can really help to keep your mind clear at night.
Dr Lindsay is a sleep expert at And So To Bed
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