“Upon waking up, take some time for yourself to do something positive that motivates you for the day ahead,” Lorandini says. Read on for actionable tips for waking up earlier-and reclaiming your mornings once and for all.Ġ5 of 06 Enjoy your wake-up and wind-down routines mindfully.īy adjusting the way you start and end the day, you might find it easier to consistently get up earlier. Otherwise, if you’re not experiencing daytime sleepiness, you’re in the clear. In this case, you’ll want to get treatment and manage your symptoms before trying to adjust your sleep schedule. The reason? Daytime sleepiness is the main symptom of a medical sleep issue. Specifically, if you’re currently experiencing daytime sleepiness (regardless of how much sleep you get), see a sleep doctor first. Feinsilver attempting to become a morning person might not be the best move for everyone. While it's more challenging for some, with the right approach, it is possible to shift your internal body clock and make waking up early easier and more pleasant.īut take note: According to Dr. And even within those age groups, unique sleep chronotypes really do vary from person to person. For example, teenagers and young adults (15 to 25 years old) tend to be night owls, while older individuals (between 70 to 80 years old) tend to be morning folks. “We all have a built-in internal body clock, which varies throughout the lifetime,” says Steven Henry Feinsilver, M.D., director of the center for sleep at Lenox Hill. The only catch? Waking up early can be a drag and feel pretty miserable, especially if you typically have late or inconsistent bedtimes, or don’t actually sleep well throughout the night.Īnd while it might seem like your body is making it impossible to be a morning riser, your ability to wake up earlier is actually adjustable. What is depression? A Mayo Clinic expert explains.There’s a lot to love about mornings: sunrises, peaceful moments, and the feeling of productivity as you take on the day.Depression and anxiety: Can I have both?.CPAP machines: Tips for avoiding 10 common problems.Clinical depression: What does that mean?.Antidepressants: Which cause the fewest sexual side effects?.Antidepressants: Selecting one that's right for you.Antidepressants: Can they stop working?.Antidepressants and weight gain: What causes it?.Antidepressants and alcohol: What's the concern?.Antidepressant withdrawal: Is there such a thing?.Depending on the cause of insomnia, a referral to a mental health professional may help some people. Your doctor may prescribe medication and have you try other strategies to get your sleep pattern back on track. To determine the cause and best treatment for insomnia, you may need to see a sleep specialist. If you keep having sleep problems, talk to your doctor. Also, treating insomnia may help depression symptoms improve faster. Treatment for one of these underlying conditions may be necessary for insomnia to get better. In some cases, insomnia is caused by a medical condition such as sleep apnea, restless legs syndrome or chronic pain, or by a mental health disorder such as depression. Go to another room and read or do other quiet activities until you feel sleepy. If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed.If you experience increased awake time during the night, resist the urge to sleep in. If you aren't sleepy at bedtime, do something relaxing that will help you wind down. But keep in mind, exercising too close to bedtime may interfere with sleep. In addition to smoking being a major health risk, nicotine use can interfere with sleep. Both caffeine and alcohol can interfere with sleep. Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime.Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night. Put clocks in your bedroom out of sight.This will help your body know this room is for sleeping. Don't engage in activities other than sleeping or sex in your bedroom. Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles to relax. Avoid prolonged use of electronic devices with a screen, such as laptops, smartphones and ebooks before bed. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music. Establish a quiet, relaxing bedtime routine.
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