Having a strict sleep routine is essential. Everybody has experienced firsthand how sleep is such a huge contributor to our mood and energy. It also plays a huge role n regulating hormones such as Testosterone and Ghrelin (The Hunger Hormone.) By committing to a consistent bedtime and wake-up time you optimise your circadian rhythm which in turn allows for a deeper, more effective sleep ensuring you are rested and restored come the morning.
Your circadian rhythm can be improved further by ensuring you reduce your screen time in the hours leading up to bed, these blue light signals essentially keep your brain awake, so if you struggle to switch off at night then this could be why. Furthermore, look at the hour before you intend to go to sleep and make it work FOR you its best suited for you; ensure the room is well ventilated and cool. You may want to try "switching off" by reading a book or putting on a podcast, this can help with overthinking caused by stress and anxiety.
If you struggle to get up in the morning, set multiple alarms. Count to 3 before getting up but get up on the 2 count. Once up switch on a light to signal the brain its time to wake up, especially in the darker winter months. Additionally, ensure you hydrate as soon as possible. 5% of the body's water mass can be lost during sleep, often the groggy feeling in the morning can stem from mild dehydration, keeping a glass of water next to your bed when you wake up can assist with this habit. For more information on hydration check our other blog.
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