Simple tips for a better sleep at night and a good mood in the morning:
An amazing secret for keeping healthy is to better take advantage of morning. Studies show that early risers enjoy more positive feelings than others, and weigh less, thanks to the stronger self-control in the morning, an ideal time to develop habits that improve your body, mind, and even your relationships.
Some tips for the improvement of your nighttime sleep and morning mood:
Prepare ahead:
Get ready for a less stressful day by preparing your clothes, packing your bag, and making lunch the night before. Doing your daily tasks in advance reduces the pressure and stress you may feel in the morning.
Rethink your bedtime:
No matter what time you get up, you will feel better the next day, if you sleep for 7-8 hours. Therefore, rising early doesn’t necessarily guarantee having a better day. If you usually go to bed at midnight and wake up at 7 a.m., don’t force yourself to go to bed at 9:30 p.m. You will probably roll over in your bed for a long time; instead, you can move up your bedtime by just 15 minutes each night until you meet your goal.
Look at flowers:
According to a study conducted at Harvard University, people who look at flowers in the morning are happier and more energetic. In fact, looking at flowers make people feel less anxious and more relaxed throughout the day; therefore, put a bouquet on your nightstand or kitchen table.
Decide to neglect:
Listening to the news as soon as you wake up can increase your stress level. Set limits like no news or message checking for at least 30 minutes, and listen to your favorite song at a high volume. Research shows listening to happy songs is a great way to lift mood.
Wake up as soon as the alarm goes off:
If you wake up as soon as the alarm goes off, you will feel much more rested than if you switch it off several times, because going back to sleep can send you into deeper slumber; hence, don’t put your alarm on your nightstand.
Expose yourself to morning sunlight:
Exposure to light stops the production of melatonin (or the sleep hormone) in your body and helps you feel fully awake in just 15 minutes. Light therapy also relieves depression. Put a bright light next to you when brushing your teeth.
Do some exercise:
Research shows that people who exercise in the morning are more likely to get into a daily routine. Just 10 minutes of walking or stretching improves your blood flow and helps you wake up.
Block the light:
A black room is an ideal environment for quality sleep. You can adjust the light by buying a sleep mask or thicker curtains, which block the light better than traditional ones.
Set a sleep schedule:
Going to bed and waking up at a specific time each day is the best way to adjust your body’s internal clock (circadian rhythm). This establishes a regular sleep cycle and keeps the rest of your body processes running smoothly.
Keep things quiet:
Environmental noises like barking dogs or traffic can make it difficult for you to go to sleep and wake up. You can use a noise device or a fan sound to neutralize the surrounding sounds.