You can take all the above steps and still not sleep a wink if your bed is a mess of tangled covers and grimy bedding. Your bed is your oasis. Find a pillow that keeps your head in a neutral position. Consider investing in a so-called smart pillow, which conforms to your neck and head. You should also wash your pillowcases regularly to keep things smelling fresh. Your college days of crashing on whatever surface is closest are over.
According to the Better Sleep Foundation , you should evaluate your mattress every seven years. There are many mattress options out there, from innerspring to memory foam. It seems like a cruel twist of fate that in many relationships one person loves piling on the blankets while the other is content to sleep with just a sheet.
Blanket tension must be one of the main reasons couples end up sleeping in separate rooms. Too few or too many blankets can leave you either shivering or sweltering. Both fluorescent and LED bulbs give off melatonin-obstructing blue light. The National Sleep Foundation recommends using red, pink, or incandescent bulbs in your bedroom lamps to promote restful sleep. Staring at neon walls is a surefire way to stay awake. Switching to a soothing, neutral color such as light blue, grey, white, or beige may make all the difference and transform your sleep.
This way you can keep them close without having to deal with constant shuffling throughout the night. This short sequence of stretches can take less than 10 minutes, but it can make a big difference in how you start the day, both in body and mind.
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Latex pillows contain ultra-comfortable, supportive latex filling that help support your body all night long. Shop our favorite latex pillow picks. Full and queen beds don't just vary in size — learn everything you need to know and check out our top picks. Snag your new favorite pillow for travel by checking out our roundup of the very best. In the market for a brand new mattress? Check out our shopping guide to king and California king beds to find your new favorite spot to snooze.
Health Conditions Discover Plan Connect. Medically reviewed by Debra Sullivan, Ph. Share on Pinterest. Within an hour of waking, try to get outside for a walk or have your breakfast on the patio. No matter how rushed your morning routine, you can spare a few minutes to make the bed. It gives you a sense of accomplishment, gets you moving and makes it harder to crawl back under the covers.
Not only do the natural sugars in orange juice give you a rush, its bright color can help stimulate concentration and increase energy.
Pour yourself a glass in the morning for the visual effects, as well as the nutrients and energy boost. Caffeine boosts serotonin and dopamine levels, which stave off the blues, give you energy and help you to focus. Before you stumble toward the carafe, you should rehydrate yourself after going hours without water. It can jumpstart your system and ensure that your body processes work efficiently. Starting the day with two glasses of water will keep you hydrated and make you feel more awake.
After six to eight hours of stillness, our bodies need to move. Add stretching to your morning routine to release the buildup of connective tissues in your muscles and reduce stiffness. It helps wake up your body by boosting circulation and decreasing pain. Exercising in the morning can boost deep sleep , meaning you wake fewer times after initially falling asleep at night. It also gets your blood pumping so you feel more alert in the moment and throughout the day.
Certain scents such as peppermint, citrus, rosemary and eucalyptus are known for their energizing properties. You could also try eating a grapefruit for breakfast or slicing a lemon to add to your tea.
Just as some tunes are great for relaxing at the end of the day, cheerful music in the morning can boost your mood and get your body moving. Stress can make you feel tired and meditation is a great way to reduce stress and improve concentration. A few minutes of relaxation can help you feel more ready to take on the day, and keep you from feeling burnt out early in the morning.
Plus, the thick fibrous skin is tough for your body to digest which means that your digestive system will really get to work and wake the rest of your body up. Though chugging a soda is probably not the healthiest option, as we all know, there's nothing quite as effective in pumping you up as the sugar rush you get from drinking a Coke.
But given the gross things that happen to your stomach when you drink soda , we recommend you stick to the other options on this list. Let's be clear, we're not endorsing that you start taking weight loss pills to stay awake. However, if you are currently on weight loss pills you might want to know that most of those pills already have caffeine -which is a metabolism booster-as part of their makeup so you may not even need a cup of Joe to wake up.
If you want to avoid caffeine but also lose weight maybe try some of these tricks instead. For some of us a cup of coffee is the magic cure for an awful migraine, for others, a little caffeine might be the cure too-they just don't know it.
Several over the counter and prescription migraine meds have caffeine as an ingredient. Obviously we're not saying to pop an Excedrin when you're feeling tired, but as with weight loss pills, if you want to avoid caffeine at all costs, you may want to reconsider your pills. Probably the only thing worthy of replacing coffee in our lives is chocolate. While a regular sized bar of milk chocolate only has 9 grams of caffeine, dark chocolate doubles the caffeine content with a whopping 18 gram s.
Is this still less caffeine than a cup of coffee? Yes, but it's also chocolate. Although to be fair, chocolate should probably be used as an afternoon pick me up as opposed to a morning energy booster, but you do you. If you're craving a hot drink that's going to wake you up, you'll probably have to get into tea. Black tea can have up to 80 mg of caffeine, while matcha has about 30 mg and green tea has about 25 mg. Looking for a new source of energy? You've found it. Effects of light on human circadian rhythms, sleep and mood.
Johnson, A. The effect of chewing gum on physiological and self-rated measures of alertness and daytime sleepiness. Kiecolt-Glaser, J. Olfactory influences on mood and autonomic, endocrine, and immune function. Meamarbashi, A. Instant effects of peppermint essential oil on the physiological parameters and exercise performance. Raudenbush, B. Effects of peppermint and cinnamon odor administration on simulated driving alertness, mood and workload.
Sayorwan, W. Effects of inhaled rosemary oil on subjective feelings and activities of the nervous system. Sarrah Hallock , holistic nutritionist and health coach from GoodLooks.
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