Waking Up Tired – 30 Secrets To Better Sleep
Are you waking up tired? Want to wake up with a spring in your step and start the day right? There are actionable steps you can take to give you a good night’s rest and ensure that you never wake up tired again.
Being tired during the day can cause serious problems in your life. You may not realise it but your sleepiness is your productivity at work to decrease (which could mean you miss out of that promotion you are gunning for), it can also cause issues in your marriage or relationship and it can even affect your sex drive.
Unfortunately, there are many things in today’s society that does not promote good rest. Luckily though, there are a few simple, actionable, steps that you can take today to get a better night’s sleep tonight and wake up with more energy tomorrow.
30 Things You Can Do To Stop Waking Up Tired
Below I have create a list of 30 things you can do to stop waking up tired. You should easily be able to find one or two tips that you can use to getting a better night’s rest and boost your energy. You can also try these unique ways to stop being tired and sleepy.
1. Sleep longer
Not everyone needs to sleep 8 hours per night, but if you are sleeping less than six then you are likely not doing yourself any good. By simply increasing the amount of time you spend asleep each night you can reduce your daytime tiredness.
Read our article on sleeping in longer each day.
2. Go to bed 30 minutes earlier
There is an old saying that says “an hour of sleep before midnight is worth 2 hours sleep after midnight”. By going to sleep just 30 minutes earlier you are getting the same benefit as if you slept in 1 hour longer. So go to bed earlier.
3. Sleep less
Sleeping too much can actually cause you to feel tired in the morning. There is no ‘magic number’ for how long you should sleep. But chances are if you are sleeping more than 9-10 hours each day you are probably sleeping too much.
4. Get a good mattress
A bad mattress will cause your sleep to be interrupted and can lead to back pain, which deters sleep even further. Invest in a good mattress that supports your body and that is comfortable for you.
A memory foam mattress has proven to be a great solution for many people. If you can’t quite afford the entire mattress (or want to trial it) you can also get memory foam mattress toppers, which are much more affordable.
5. Get a good pillow
The same goes for a pillow. A bad pillow means you are more likely to wake up during the night and increases the chances that you will wake up with neck pain. This does not promote the ‘spring in your step’ you want to be creating when you wake up in the morning
If you are looking for a pillow that supports your head and neck try the Cloud Pillow. It uses memory foam to ensure the ultimate comfort and support.
6. Don’t drink water before bed
Drinking water before bed increases the chances you will have to wake up in the night to go to the bathroom. This interferes with your sleeping patterns and means you don’t get as good of a rest. Drink 2 glasses of water in the morning instead.
7. Exercise during the day
If you are waking up tired every day then you may need to begin exercising. Exercising (especially in the morning) helps to keep you healthy and leaves you feeling more energized during the days.
8. Have something to wake up for
If you want to ensure you wake up excited every morning then ensure you have something exciting to wake up for. Find out the answer to the question “Why Am I Always Tired And Sleepy”
9. Stop drinking caffeine
Caffeine (despite what everyone thinks) doesn’t give you more energy, nor does it help you ‘feel human’ in the long run. It gives you a short high and then you crash. Relying on caffeine will actually leave you feeling more tired when you are not on your caffeine ‘high’.
10. Sleep in every now and then to stop waking up tired
A sleep in every now and again can really help to revitalize your body. It can give you a boost of energy that is needed to start the day (and survive the week)
11. Spend plenty of time outdoors and get some sunlight
Spending time outdoors and in the sun helps to set your body clock, promotes good health and will help you to sleep better at night. If you work in an office be sure to get out at lunchtime and get some sun and fresh air.
12. Have a sleep routine and stick to it
If you only remember one thing from this article then remember this. Your body loves routine and predictability. Go to bed at the same time every night and wake up the same time every morning (even on weekends). As your body gets used to your schedule your sleep rhythms will fit in with that and you will wake up feeling less tired than usual.
13. Practice springing out of bed for your alarm
Want to know how to spring out of bed every morning without fail. Make it a habit when you aren’t one bit tired. Practice hopping into bed during the day and set your alarm for 1-2 minutes time. When it goes off jump out of bed to turn it off and leave the room. Then repeat this. Repeat 10-20 times and do this for multiple days. Then when your alarm goes off in the morning this will be a reflex.
14. Don’t hit the snooze button ever
If you are waking up tired the snooze button is unlikely to help. You won’t go back into a deep sleep and if anything you will wake up less motivated than when your alarm first went off. Focus on creating that sleep rhythm for your body and try not to break it with the snooze button.
15. Stop snoring or you will wake up tired
Snoring can block the airways and this means less oxygen is getting to your brain. This means you are not recovering as effectively as you could be. Get a stop snoring aid to help
16. Avoid spicy or fatty foods in the evenings
These food can give you heartburn and this can keep you a wake or disturb your sleep
17. Don’t drink coffee, alcohol or chocolate before bed
These are scientifically proven to be the 3 worst foods/liquids to eat/drink before going to bed. They interrupt your sleep and don’t promote deep sleep.
18. Don’t let the sun go down on your anger
This is an old biblical proverb. If you live with a spouse or partner then going to sleep angry is rarely a good idea. You will have trouble sleeping and it doesn’t promote a strong relationship.
19. Don’t eat dinner right before bed
Ever noticed how much you eat when you are tired and trying to stay awake? Eating food boosts your metabolism, which gives you more energy. Eating a big meal just before bed is likely to keep you awake.
20. Calm down before bedtime
Activities that are mentally stimulating (eg. working, playing video games, watching TV) keep your mind wide awake. By calming down before bedtime you can help your mind prepare for a great night’s sleep.
21. Organize your room for Feng Shui
There are certain techniques that you can implement that are meant to improve your sleep during the evening. Things such as never having your feet pointing out the door and not having things underneath your bed. This tip is a bit ‘out there’ but sometimes we need to try everything we can.
22. Clear your conscience
A dirty conscience can lead to you waking up tired for two reasons. Firstly you are likely to have a poor night’s sleep that will be interrupted by either bad dreams or constant waking. Secondly, when you wake in the morning the emotional strain will cause you to feel tired and sleepy.
23. Go to the toilet before bed
Going to the toilet before bed reduces the chances of you having to get up during the night to pee and increases the chances of getting a solid night’s sleep and waking up in the morning feeling refreshed and ready to go.
24. Not too hot, not too cold
Being too hot can lead to bad dreams and waking during the night, and if you have ever woken up cold during the night you know how annoying it can be. Ensure that you are just the right temperature before you go to sleep. Not too many blankets, not too little.
If you find yourself waking up cold during the night then check out this article.
25. Keep your window open during the night
Keeping your window open does two things. It helps oxygen come in and helps the carbon dioxide (which is poisonous) to leave your room.
26. Cut out white noise, it’s killing you softly
27. Put the kids in their own bed
28. Use the power of attraction
29. Get massages regularly
30. See your doctor
There are some diseases, sicknesses and disorders that make you feel tired and this could be causing you to wake up tired every single morning. If you have tried the tips above and are still not waking up with more energy, or you are still having trouble sleeping then you may want to go and see your doctor. Your doctor will help you get answers to the question “Why am I always tired and sleepy?”
If you want to stop waking up tired then you need to make it a habit to get good deep sleep. Follow these tips and you should find yourself with more energy each and every morning. You will regain that spring in your step.