Struggle to get out of bed every morning? Expert Dr Nerina Ramlakhan explains how to reinvigorate your routine and become a morning person.
We can’t all fall asleep instantly, so it’s important to prepare for a “phase” period between your waking day and your period of sleep. “You’re giving yourself that time to decompress the nervous system, transition you into them being able to get a good deep, deep sleep,” Dr Ramlakhan says. “And that will help at the other end – phasing has so much to do with your ability to then get up early the next morning.
And when you’re winding down at the end of the day, it’s best to avoid eating too close to bedtime because then your body is concentrating on digesting food instead of getting into rest mode. When it comes to snacking and eating late, Dr Ramlakhan recommends giving yourself two to three hours after eating before getting into bed and to steer clear of sugary snacks. She alsolater in the evening because it affects the quality of your sleep, as well as often making it more difficult to get to sleep and delaying your body’s ability to wake up in the morning. “With alcohol, you’re often swimming against the tide,” she says.
“After exercise, you produce a cocktail of hormones – stress hormone levels drop, you produce endorphins and you feel alert”For so many of us, the first thing we think of and gravitate towards when we wake up isBut to get your body energised as early as possible, Dr Ramlakhan suggests resisting the urge to have your caffeine fix straight away. “can get your body in a fatigued state when it wakes up, because it needs that caffeine hit to get going,” she says.
, which suppress our levels of melatonin – the sleep hormone,” Dr Ramlakhan shares. “So it’s harder to get sleep, so we go to bed later and then it’s harder to wake up.” Part of this process will also involve finding other more analogue ways to serve your phone’s functions, like investing in an alarm clock and keeping a notebook next to your bed for any thoughts you have, replacing the Notes app.
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