5 Steps A Sleep Expert Takes To Wake Up Feeling Refreshed

Woman waking upIt’s not just you: autumn is a uniquely fatiguing season. And with the upcoming clock changes, some of us might feel even more tired than usual. Some research suggests that even though we technically “gain” an hour’s sleep, most of us don’t actually rest for an extra 60 minutes. Instead, Harvard Health writes, we’re actually more likely to wake up in the middle of the night, get up earlier, and struggle to nod off in the first place.This makes the advice from Dr Deborah Lee, a sleep expert from Doctor Fox, more welcome. Working alongside Comfybedss, the doctor shared five tips for waking up more refreshed in this exhausting period. 1) Exercise in the morning if you canOK, Dr Lee admits, most of us don’t exactly crave an early morning gym session – especially in cold, dark winter. But “research has shown that doing a 30-minute workout with a medium effort will help you wake up a lot quicker than if you weren’t to reduce sleepiness,” she wrote. It doesn’t have to be a HIIT session or anything intense: a walk will suffice, she said (plus, morning light is uniquely good at regulating our body clocks).2) Protect your Circadian rhythm Speaking of which, the doctor said keeping your Circadian rhythm (or body clock) regular is important in the winter months. “A huge factor in this is routine, and ensuring you’re going to sleep at the same time each night and waking up at the same time each morning,” Dr Lee said.“It isn’t just your sleeping pattern that needs to be kept in routine, but your daily meals, your shower and bath routine and your technology ‘switch off’ time.”Sadly, the sleep expert said, that includes weekends too – tough, “but if you push through, then it will make your Monday wake-up a lot easier!”3) Use natural light or a SAD lamp to wake up in the morningIf waking up to an inky sky is getting you down, Dr Lee says you’re not alone.“When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up,” she wrote, which can be “really confusing for the mind”.The best option, she advised, is to “utilise natural light by opening the curtains and getting outside as soon as possible”. But if that’s not possible, “Invest in a night lamp so that you can put it on first thing in the morning. Or, a [SAD] lamp.“These lamps will wake you, so it won’t be such a shock to the eyes when there’s a big, bright light next to you.” 4) Be picky about your breakfast Though you might be tempted to grab some toast or a cereal bar in a rushed weekday morning, “but a breakfast that is rich in both carbohydrates and protein should make you feel more alert quickly,” the doctor said. Opting for something sugary, like sweet cereals, can cause your blood sugar to spike and then crash, Dr Lee added – not ideal if you want to feel alert during that morning meeting. 5) Wait before grabbing that cup of morning coffeeIt’s natural to reach for caffeine on a groggy morning. But per the sleep expert, the best results actually happen when you wait. “You shouldn’t be reaching for the caffeine until at least 45 minutes after you wake up, as this is when the caffeine will give you the biggest fix,” she stated. A bonus? It’ll probably help your teeth, too.Related...The Sleep Change You Should Never Ignore In Menopause4 Rules For Healthy Lie-Ins, According To Sleep Experts3 Foods An Expert Thinks Are Ruining Your Sleep

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