When you open your eyes in the morning, how do you feel? Are you alert and refreshed, or a little on the groggy side? If it’s a challenge for you to feel your best when you wake up, you’re in good company. Many people find it hard these days; the 24/7 news cycle, the prevalence of screens, and fast-paced lifestyles make winding down more complicated than it used to be. There are things you can do to help yourself out, though. Read on for a few ideas.
1. Optimize Your Nutrition
Be sure that you’re eating a nutrient-dense, balanced diet. The right combination of protein, fats, carbs, and phytochemicals will help your metabolism run smoothly in sync with the day and help you get to sleep at night. Need some extra assistance? Do a search using terms such as green powder to find products that support good nutrition.
2. Get a Massage
One of the most effective ways to release tension from your muscles and your mind is to get a massage. There are many types of massages, from gentle Swedish kneading to more intense trigger point techniques. Some, like Trager and Thai massages, allow you to stay fully clothed! Select the approach that works for you, and find a licensed massage therapist who’s a good fit for your preferences and personality.
3. Take a Sauna
There’s nothing quite like a spa sauna. Its deep, penetrating heat helps to relax and unwind your body, mind, and spirit. You’ll feel soothed afterward — and probably a bit sweaty! This isn’t a problem as long as you stay well hydrated. Chances are, you’ll be able to more easily settle down into sleep when bedtime comes.
4. Stretch It Out
Treat yourself to the benefits of yoga or focused stretching. Lengthening your muscles and connective tissue is an integral part of any balanced fitness routine. Whether it’s online at home or in a full-service spa, a yoga class can help motivate you and give you a sense of community as you practice.
5. Get Into a Jacuzzi
How long has it been since you’ve basked in the warmth and comfort of a hot tub with swirling, pulsating water? It’s a feature of many spas, and you can find them either alone on decks or attached to backyard pools. Sometimes they don’t get enough use; don’t forget about this powerful, soothing way to wind down at the end of a busy day. You’ll feel much more prepared for sleep after spending a few minutes in it.
6. Try Mindfulness
Mindfulness practices such as meditation and progressive relaxation are nurturing ways to take care of yourself mentally and emotionally. Take the time to practice a method that resonates well with you, and don’t be hesitant to seek out the assistance of a professional; many are employed by spas and wellness centers. You might find that using essential oils in conjunction with your mindfulness practice helps you move into sleep more easily.
7. Prepare Well for Sleep
Speaking of moving into sleep, establish a relaxing, soothing routine that helps you prepare for restorative sleep. In the hours before you go to bed, refrain from activities that are too stimulating. Take a warm bath or shower to help you let down. Keep your bedroom on the cool side, and make your bed as comfortable as possible. Maintain a consistent sleep-wake schedule to help teach your body to move toward sleep regularly.
8. Plan a Getaway
Sometimes, getting away from your familiar environment can be exactly what you need to sleep more deeply and feel rejuvenated. You’re away from your usual responsibilities and probably feel less time pressure. Book a spa getaway or another type of restful trip that places few demands on you. You might even find that your fresh perspective carries over when you return home.
It takes a holistic approach to feel more refreshed in the morning. Try these ideas to brighten your AM experience.
