9 Things to Do At Night to Feel Better in the Morning

I get at least two nights a week. I will be bad, tired and irritated. This is a terrible way to start your day.

But when it is time for bedtime, even though I know I should hit the grass, I scroll on my phone and see random clips that rotate my mind. This is a difficult cycle to defeat. I wish I could feel refreshed, ready to deal with in good mood and in the morning.

I realize how many things we do before bed affect our sleep quality and then, how we feel the next day. What sleep experts say about it.

The effect of bad sleep

I am not the only one who is sleeping. In the United States, about 50 to 70 million people suffer from sleep disorders that affect their mental and physical health. Although I feel the effects of the morning, they go away after my first coffee. Just because the terrible feeling does not last does not mean that permanently bad sleep does not have long -term effects.

Taking less than seven hours per night can increase your chances of depression, anxiety, heart attack, stroke, diabetes, poor glucose tolerance, hypertension and obesity. I don’t have these conditions anymore, but I don’t want to be a threat to their later life. I sought advice from sleep experts that how to feel happy in the morning.

What to do at night.

MD, sleep neurologist and a member of the Ozlo Sleep Medical Advisory Board, Meridith Braoderick, explained that being happy in the morning is a sign of sleep health.

1. Planning forward

Dr. Broderick shares that a plan is needed to feel refreshed in the morning. This means to allocate enough time to wrap, give yourself enough time to sleep enough time and maintain a permanent sleep schedule.

Dr. Broderick says, “(awake) tells me that this person has potentially got enough sleep (sleep duration), they are getting compatible with their circidine rhythm (sleep time), (during sleep hours) are very consistent with sleep, and they have a lot of fun.

2. Create a peaceful sleep environment

Dr. Jade Woo, who is a board -certified sleeping psychologist and a mattress firm sleeping adviser, shared that a peaceful environment makes a big difference to your quality of sleep. The key is to keep your bedroom cool, calm and dark. This can be more restoring sleep and a bright, pleasant morning than small shifts.

3. Use your bed for sleep only

Annie Miller, owner of an LCSW-C, therapist and DC metro therapy, who specializes in chronic pain, insomnia, anxiety and trauma, says one of the basic principles he works with his clients is to use bed only for sleep. For example, try to keep your bed sleeping a dedicated place (emails, social media scrolls, or even deeper thinking). This helps your brain connect your bed with rest and stimulation.

Miller says, “If you have been awake for a long time on bed, especially if your brain is running, it is better to get up, to quiet something in dim light, and just go back to bed when sleeping,” says Miller.

4. Prepare the routine of squeeze

Dr. Woo has shared that in the morning to feel happy, focus on wrapping both your body and the brain. She recommends setting up permanent beds and making it a routine of sleep before sleep. For example, dim the lights, remove the screens, and do something comfortably like reading or pulling a soft.

Miller recommends construction of air -time one to two hours before going to bed. At this time, work, lists, or excessive stimulation should be free from anything.

Miller says, “(rightly) ‘About’ to calm” – watching, reading, or just zones can be all great options. The purpose is to indicate your mind that it is the day and you are safe to rest. ”

5. Go to bed and wake up at the same time

Miller recommends keeping your weekend even after a bad night. Waking up at the same time every morning helps regulate your circidine rhythm and makes the next night’s sleep drive. It is a temptation to sleep after a rough night, but doing so can damage the next night’s sleep and cause misery or low mood in the day.

6. Make changes to lifestyle

Sleeping is a group of hygiene behaviors and habits that can be practiced to help improve sleep quality. Dr. Broderk recommends avoiding exercise, alcohol, caffeine, food, bright light, and electronics to help you awaken you a sense of comfort and recovery, which is closely associated with feeling of happiness or fitness.

Dr. Broderick shared, “In my personal life, I am very strict about not eating anything after dinner, which is three and a half hours before my bedtime.”

7. Use the sound as “feeling of sleep”

Dr. Broderk is a great fan and believer to use the sound as a “feeling of sleep”. She shares that we often use our visual systems more because of electronics and electricity.

Dr. Broderick shared, “Dimming lights, listening to comfortable sounds on my Ozlo Sleep Bids is my going device, especially when I’m burning and not in reading mode.”

8. Don’t bring tension on the bed

Dr. Woo tried not to bring tensions in bed from day to day. If your brain is busy, write down your thoughts in a journal or follow the mindset.

Miller recommends schedule a “trouble time” at the beginning of the day. Many people try to sleep with the brain filled with unprecedented thoughts, which in the morning they feel negatively effect. She recommends scheduling 10-15 minutes a day to sit and write any problems, decisions or plans. Giving your brain and giving a system of action helps reduce the possibility of returning ideas to bed.

9. Give yourself with sympathy

Adopting these simple strategies and practicing permanently can help build more peaceful nights and more ground morning. However, if you are not perfect, that’s fine. Miller recommends developing a mentality where you are gentle with yourself when things do not go according to planning.

Miller says, “If you have a harsh night, do not be beaten yourself in the morning. What can you answer your sleep next night’s sleep.