1. Have a good evening routine
Going to bed with a relaxed head makes a huge difference! End the day well by preparing for the next day, so that you only have to do the essentials in the morning. For example, think about packing your bag or getting your clothes ready. This prevents a lot of – unconscious – tension. When you are stressed, your brain has trouble falling asleep.
2. Manifested
This may sound a little silly, but when you’re in bed, think about a few reasons why it’s important to get up. Do you have to be at work early or do you want to get a lot out of your day by having a productive morning? Getting out of bed early can bring many benefits, so think of a few!
3. Remember your biological clock
Melatonin is your best friend, but your brain doesn’t make this sleep hormone on its own. This process only starts when it starts to get dark and for that you need daylight first.
So try to regulate this natural process as well as possible. Make sure there is as much light as possible during the day and dim the lights at night – but keep the curtains open to wake up naturally in the morning. Don’t make it completely dark until you go to sleep. By the way, the blue screen of your TV or telephone is really a no-go just before sleeping, because it blocks and disrupts the production of important sleep hormones. So make sure you have as little screen time as possible in the evening.
Tip: buy a light alarm clock for the winter months. By simulating sunlight, the alarm clock ensures that you wake up naturally.
4. Avoid Caffeine!
Caffeine ensures that you get energy, which is of course not useful if you want to go to sleep. Independent research from The National Library of Medicine shows that it is best to stop drinking caffeine at least 6 hours before bedtime. This way it has little influence on your night’s sleep and it’s also easier to get out of bed in the morning.
5. Finally, don’t snooze
It is of course a great temptation to tell yourself that you can stay in bed for half an hour longer. Still, this doesn’t make your brain happy and it makes it even more difficult to get out of bed. It disrupts your REM sleep and makes you more tired throughout the day.
Read why snoozing is bad for you? Read this article.
