Having trouble getting out of bed in the morning? Here are some tips to help you get out of bed and begin a productive day!

Trouble Waking Up

- Avoid looking at electronic screens like the television or computer at least an hour before bed. Studies have shown that the light from a screen can interfere with your quality of sleep.

- Avoid any caffeine at least six hours before bed, preferably longer. Caffeine’s half-life means it can still be present in the blood stream at night after consuming it in the morning, and in some sensitive individuals this can make falling asleep difficult.

- Consider giving up caffeine altogether. A caffeine addiction can make getting out of bed in the morning a serious chore.

- Keep a bottle of water next to the bed and drink it immediately upon waking up. A lot of the feelings of fatigue experienced in the mornings are caused be dehydration. Also, consider drinking water before bed as it will force you to get up and go to the washroom instead of sleeping in.

- Go to bed and wake up at the same time each day. If this is impossible due to work or lifestyle, try to keep your bedtime and wake-up as regular as possible. A routine will allow your body’s natural rhythms to settle and make getting out of bed easier.

- Avoid sleeping too much. Most adults require 6-8 hours of sleep, but oversleeping can cause drowsiness throughout the day. Find what works for you and try to stick with it.

- Exercise two hours before bed and/or in the mornings. Being in shape is crucial to maintain healthy energy levels and working out before bed makes falling asleep easier. Consider a jog in the morning!

- Get out of bed the second your alarm goes off. Don’t take a moment to think about the day, don’t yawn and wipe the sleep from your eyes, leap to your feet immediately! This will eventually become second nature if practiced.

- Consider showering first thing in the morning. It’s easier to commit to starting your day after a shower.

- Consider putting your alarm in a locked box or cage and leaving the key in another room.

- Eating a large calorie-dense and nutritious breakfast right away will help your body recognize the morning has come. Eventually you will find yourself waking up naturally in time for your morning meal.

- Use your bed for sleeping. The brain needs to associate the bed with sleep, and this becomes difficult if you’re sitting on your bed during the day to watch tv or read. If it’s possible, try and limit the whole bedroom to sleeping.

- If you are lying in bed at night and can’t sleep for 30 minutes, get up. Go find somewhere comfortable and sit quietly or read a book. Go back to bed when drowsiness returns. This will also help teach the brain the bed is for sleeping.

- Clean your bedroom. A tidy bedroom makes getting up in the morning seem like less of a chore and helps promote a drive for productivity.

- Get some sun in the morning. Natural sunlight in the bedroom works better than any alarm, so leave the blinds open! If this isn’t an option try eating breakfast or drinking your morning coffee/tea in the sun. In winter, consider purchasing an alarm clock that simulates natural sunlight.

- If you’re having trouble falling asleep at night try to clear your mind and focus on your breathing. Thinking about tomorrow or the events and people in your life make it difficult to sleep. If sleeping is really a problem, consider trying melatonin, a natural sleep aide available over the counter.

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