There are many benefits associated with waking up early in the morning. Whether it is having more time to ease into your day, or enjoying a relaxing breakfast before a hectic day at work, the morning is full of possibilities. According to The Body Clock Guide to Better Health, only 1 in 10 people are naturally early risers. However, there are plenty of proven tips and tricks designed to help you become a morning person.
While an alarm clock may seem like the most conventional way to wake up early in the morning, many people find that they have trouble resisting the urge to hit that snooze button and get out of bed. Instead, try sticking to a consistent sleep schedule, and using your alarm as more of a guide until your body naturally adjusts. After a few weeks of going to bed at the same time each night, and waking up at the same time each morning, your circadian rhythm will begin to adjust naturally, and it’ll be easier to wake up.
However, if you are a night owl who is used to waking up at noon every day, waking up at 8 am every day may not be the easiest thing to do cold turkey. Try to ease into an early morning routine by waking up 20 minutes earlier each day until you reach your desired wake up time.
Another way to help make you a morning person is to avoid the urge to nap. While napping may feel good in the moment after a long day, it actually throws off your body’s natural rhythm and makes it harder to fall asleep later on. If you are in the pattern of taking frequent naps throughout the week, try to take one less nap a week until you are in the routine not to nap at all.
If these tips still aren’t doing the trick, here are a few other methods designed to help you become a morning person:
- Eat healthy throughout the day, making sure you are not going to bed too hungry or too full.
- Exercise in the morning.
- Leave your shades open to allow more brightness into your room.
- Come up with a morning goal to motivate you to get up. This could be different breakfast recipes to try, or even a new workout.
- Make sure your room is cool (around 65 degrees) as cooler rooms are proven to promote better sleep.
- Try to eliminate all noise from your room.
If you find that you are still having trouble waking up early after implementing several of these tips, it may be a sign that it is time for a new mattress! Check out Jonathan Steven’s online mattress selector here.
Have you ever wondered why you feel extra refreshed after a vacation, and find yourself sleeping so much better the days following? Studies prove that a change in environment can actually promote a better night’s sleep. Whether you take a day off and relax for an extended weekend, or spend a week on vacation, a temporary change in environment is linked to an increased quality of sleep.
The summer months are known to be the peak vacation season. Several families choose the summer months because the kids are out of school, but even millennials without children tend to take vacations in the summer to take advantage of outdoor activities and the warm weather. Some vacations can be more relaxing than others, like going on a tropical vacation versus going camping, but the main takeaway from any type of vacation is your refreshed return from a change in your routine.
Not only does a vacation promote a change in environment which helps for better sleep, but it is a much needed break from all of your daily responsibilities. You are able to leave those stressful activities behind for a few days, and give your mind and body that much needed break.
Another reason that summer vacations are linked to better sleep is because of increased outdoor activity. Although it is possible to spend time outside when you are not on vacation, many people’s jobs, school work, or other priorities tend to get in the way of that. Studies show that being exposed to sunlight in the early hours of the day improves your daily night’s sleep. Sunlight helps to regulate your body’s biological clock and keep it on track. Of course, make sure when you are in the sun to take the proper precautions and protect yourself with SPF.
Outdoor activity not only promotes more sunlight, but it causes people on vacation to typically get more exercise. Daily exercise is also linked to an improved sleep quality. Exercise doesn’t necessarily mean going to a gym, but it could mean a run on the beach or even a walk through town. Vacations work well for our bodies because they tend to get us moving around more, and in different ways than our normal routines.
Summer still has another month remaining, so it is not too late to squeeze in that last minute vacation. Upon return, not only will your body and mind feel refreshed, but you will come back sleeping better. If you found that you slept noticeably better on vacation than you do normally, it may be time for a new mattress.
The only thing we can think of that is better than a vacation is a great night’s sleep, so why not kill 2 birds with stone!
Have you ever noticed that your sleep changes based on the weather?
Spring is finally here, which means warmer weather and a change in your sleep habits. The outside environment plays a huge role in our sleep routine. There are many factors that affect sleep that we can control, like a comfortable mattress for example, but weather is not one of them. Here are a few things that may change the way you sleep this spring.
Sunlight is one of the most noticeable changes in spring. The days get shorter in the fall and winter months, which means we often go to work before the sun even rises. Less exposure to the sunlight means less Vitamin D, which can negatively affect our sleep-wake cycles. Vitamin D produces serotonin, and when our body does not get enough seratonin, we experience greater daytime drowsiness. This then can make your body feel tired earlier than your usual bedtime. Luckily, spring brings more sunlight, and more sunlight means a better night’s sleep.
Another factor that changes in the spring season is temperature. After long winter months, a warmer spring temperature is much anticipated. However, studies prove that we actually sleep better in colder temperatures. Our body temperature naturally cools down as we prepare to sleep, and so cold air supports the body’s sleep environment.
Not only do we feel physically uncomfortable when the weather is hot and humid, but it is harder for our bodies to be comfortable during sleep as well. Warm air temperatures can prevent our bodies from settling into a deep sleep.
Whether you are a heavy or light sleeper, thunderstorms can interrupt your sleep. Although winter months typically bring a lot of snow, snow fall doesn’t tend to wake us up from our sleep like a thunderstorm does. It is common for people to enjoy falling asleep to a relaxing rainfall, but most people would agree a loud clap of thunder or a bright flash of lightning is not what they had in mind.
Springtime means that everything begins to bloom again after the cold winter months, but the new season also brings new allergies. Tree and grass pollen are common allergies in the spring, and often cause stuffy noses, itchy eyes, and sinus irritation. These symptoms may seem minor, but they can affect the quality of your sleep more than you would think.
While spring is a great break from the cold, the change in weather can cause some sleep issues. Some ways to help combat these issues and save our sleep routines are:
- Try and go to bed at the same time every night
- Keep the temperature in your house as cool as possible
- Invest in a fan next to your bed
- Stock up on allergy medicine to clear your sinuses
- Use white noise to try and drown out storms
With these tips and the added sunlight during spring, you are on your way to a better night’s sleep!
If you’re one of the lucky ones without air conditioning at home, or you’re hesitant to rack up a hefty electric bill, you might be looking for some ways to keep cool at night. Sure, fans are always an option, but what else can you do?
Here are some of the best tips that we found:
- Frozen Peas - pull a bag of peas out of the freezer on your way to bed. Lay down and place them on your forehead or under your pillow, depending on just how warm you are.
- Bamboo Sheets - bamboo sheets retain significantly less heat than polyester, silk, or even cotton. Beyond material, color can make a difference too—stick to the lighter ones and avoid deep blues and browns. Browse our collection of bamboo sheets today!
- Give Yourself the Chills - gently run your fingers along your arm and you’ll feel chills in an instant!
- Cold Showers - cooling off with a cold shower before jumping into bed will lower your body temperature. It won’t last all night, but it should help until you fall asleep!
- Repurpose the Towel - take the towel you used after your shower, and soak it in cold water for 10 minutes. Then, wring it out and hang it in front of your open window. Any breeze coming in through the window will run into the cold towel, delivering cool air to your room.
- Shut the Blinds - prepare for warm nights by thinking ahead throughout the day. Close your blinds during the day to prevent warm sunlight from filling the room with heat.
- Unplug Electronics - electronics give off heat, even when turned off. Unplug them to stop the electricity from flowing and causing heat. Plus, you’ll save on your electric bill!
- Rethink Meals - filling up with a hearty dinner of steak and potatoes before bed is sure to leave you feeling warmer than normal. Stick to cold or room-temperature meals like salads or sandwiches. Plus, avoiding the stove and oven will prevent additional heat in the house.
- Mattress Protectors - some mattress covers use new performance material that will also help you sleep cooler. Our OmniGuard® Advance mattress protector is quiet and cool, while providing premium protection for your mattress. You can purchase them online or in any Jonathan Stevens store.
What other tricks have worked for you?