If you feel tired and groggy each morning when you wake up, then it could be because you’re not getting enough sleep or the kip you are getting is of poor quality. So, what can you do to reset and ensure you get a good night’s sleep and feel refreshed when you wake up? The sleep experts at Happy Beds share their top tips below.
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Set Yourself a Bedtime
Most people won’t have had a bedtime since they were children, however, going to bed at roughly the same time each night can help more than you may think.
Having a bedtime will get your body into a routine and regulate your natural clock. This will mean you have a set sleep pattern and you start to feel tired at the same time each night, as well as naturally waking at the same time each morning.
It’s not all about routine – going to bed at the same time will also help ensure you get your allotted 8 hours a night and will prevent you from crashing or taking mid-day naps due to exhaustion. So, put that television programme on record and snuggle up!
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Avoid Sleeping in on Weekends
When you don’t have to get up for work, it can be tempting to turn off your alarm and sleep in late. And although this may be necessary after a late Friday night out in order to catch up on missed sleep, try to avoid doing this too often. Just as going to bed at a set time helps regulate your natural body clock, so does waking at the same time.
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Try Not to Nap
We’ve all done it. We’ve snuggled up on the sofa after a heavy meal or after a long day at work, and before you know it half hour has passed. This may seem harmless, but don’t be surprised if you feel worse when you wake up.
‘Sleep inertia’ is a common result of waking suddenly from a deep sleep. This inertia can cause disorientation, impaired cognitive function, and leave you feeling tired.
So, if you feel yourself nodding off in the middle of the day, get up and keep active. You’ll soon feel more awake and you won’t compromise the quality of sleep you get at night.
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Consider How You Fuel Your Body
They say, “you are what you eat” and this certainly has an influence on the quality of sleep you get at night.
Foods like cheese make you dream more, caffeinated drinks like coffee or fizzy drinks make you feel alert, whereas fatty fast food can result in fragmented sleep. Instead, swap these for more sleep-friendly food and drinks such as milk, chamomile tea, salmon, cherries and walnuts.
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Invest in a Quality Bed
Transforming your diet and sticking to a routine can drastically improve your night’s sleep, however if your mattress is old, worn-out or uncomfortable these changes will become redundant.
Ensure you get the comfort and support you need at night from a double mattress that fits to your curves, yet doesn’t sink in the middle or creek every time you roll over, and you’re sure to get the best night’s sleep you’ve had in ages.
Mada says
WoW!!! This are magnificent tips. I need to drive myself not to take a long snooze amid the evening since, similar to you stated, in the event that it winds up being a hard rest I wake up and feel simply dreadful.
Chubskulit Rose says
But.. but.. weekends is the only time I could sleep in! I woke up at 4:20 on weekdays so I take advantage of the weekends. Great tips though.
Janet C says
These are some really great tips for getting some great sleep. I never really thought sleeping in on the weekends would deter the pattern but I guess it can!
Trina says
Great tips! I have been sleeping so poorly lately, we are going to invest in a new bigger bed and I am going to make some of these changes.
Leah says
These are great tips. I have been having a really hard time getting to sleep lately.
Vyjay Rao says
A good night’s sleep is so important to recharge you. If the quality of sleep is not good one feels irritable the entire day. these are some good tips. I think what you have before dinner is very important, if you have food with lots of sugar before bed, you will tend to be more alert and not get sleep.
Terri Steffes says
Napping is where this all breaks down for me! I wake early, nap and go to bed late. Not the most sane approach.
Sara Welch says
I think my husband and I are about due on a new bed. There are so many great options out there nowadays.
Roch says
I’m so lucky I have my body clock set very accurately. I can wake up even without an alarm clock and I sleep very tightly every night.
Alison Rost says
I love sleep and value it very much! I think these are awesome ways to make sure that you get enough sleep during the night. A routine is definitely going to make sleeping so much easier!
Tammy says
Love your tips. I have to force myself not to take a long nap during the afternoon because, like you said, if it ends up being a hard nap I wake up and feel just awful! Great tips.
Pam says
Having a quality bed is so important to getting a good night’s sleep. Having the right mattress really helps me.
Alison Rost says
I love sleep and value it very much! I think these are awesome ways to make sure that you get enough sleep during the night. A routine is definitely going to make sleeping so much easier!
Leah says
These are great tips. I have been having a really hard time getting to sleep lately.
Chubskulit Rose says
But.. but.. weekends is the only time I could sleep in! I woke up at 4:20 on weekdays so I take advantage of the weekends. Great tips though.
Vyjay Rao says
A good night’s sleep is so important to recharge you. If the quality of sleep is not good one feels irritable the entire day. these are some good tips. I think what you have before dinner is very important, if you have food with lots of sugar before bed, you will tend to be more alert and not get sleep.
Janet C says
These are some really great tips for getting some great sleep. I never really thought sleeping in on the weekends would deter the pattern but I guess it can!
Carol Cassara says
A bedtime routine definitely helps. I think these are awesome tips for anyone having trouble sleeping at night. A quality mattress can make a huge difference!
Carol Cassara says
A bedtime routine definitely helps. I think these are awesome tips for anyone having trouble sleeping at night. A quality mattress can make a huge difference!
Terri Steffes says
Napping is where this all breaks down for me! I wake early, nap and go to bed late. Not the most sane approach.
Trina says
Great tips! I have been sleeping so poorly lately, we are going to invest in a new bigger bed and I am going to make some of these changes.
Roch says
I’m so lucky I have my body clock set very accurately. I can wake up even without an alarm clock and I sleep very tightly every night.
Sara Welch says
I think my husband and I are about due on a new bed. There are so many great options out there nowadays.
Angela Ricardo Bethea says
Great tips! Totally agree with investing in a good bed and watching what you feed your body. They may seem like little things but they actually affect that much in your sleeping.
Amber Myers says
We need a new mattress. Ours is pretty old. But I’m generally a good sleeper. My husband is not. He’s always shifting around or he’ll wake up in the dead of night wide awake.
Tammy says
Love your tips. I have to force myself not to take a long nap during the afternoon because, like you said, if it ends up being a hard nap I wake up and feel just awful! Great tips.
Melissa Chapman says
I am lucky I generally sleep well most nights with little or no help. A good mattress is such a great way to feel comfortable in your own bedroom and we have a new one.
Pam says
Having a quality bed is so important to getting a good night’s sleep. Having the right mattress really helps me.
Tasheena says
This are wonderful tips. Investing in a quality bed is so important. I’ve always learned to stop eating a couple of hours before bedtime which works for me.
Brit Strawbridge says
These are great tips! Investing in a good bed is KEY! & I also love that you mentioned fueling your body properly, it’s amazing what food can do to your sleep!
candy says
Napping really throws everything off of schedule. So really try not to do that. All the rest of your tips are great and we do have a routine for bedtime.
Alli Smith says
Yay – I do all these things and I absolutely love my mattress! I also get up early every morning and never set an alarm. I guess I have an internal alarm because I get up at the same time regardless of what time I went to bed.
Amber Myers says
We need a new mattress. Ours is pretty old. But I’m generally a good sleeper. My husband is not. He’s always shifting around or he’ll wake up in the dead of night wide awake.
Melissa Chapman says
I am lucky I generally sleep well most nights with little or no help. A good mattress is such a great way to feel comfortable in your own bedroom and we have a new one.
Brit Strawbridge says
These are great tips! Investing in a good bed is KEY! & I also love that you mentioned fueling your body properly, it’s amazing what food can do to your sleep!
Alli Smith says
Yay – I do all these things and I absolutely love my mattress! I also get up early every morning and never set an alarm. I guess I have an internal alarm because I get up at the same time regardless of what time I went to bed.