Waking up and springing out of bed ready for the day is something that seems to be elusive these days. In the clinic it is very common for me to hear my patients say “I don’t feel refreshed when I wake up.” “I struggle to get up in the morning.” “I could sleep for 10 or 12 hours and still wake up feeling tired.” This can happen with or without insomnia or sleeping difficulties. In fact, many people feel that they sleep well, but still wake up tired. I’d like to propose that the quality of your day, is pre-determined by your night time routine. I’m going to explore some possibilities here, with the intention to bring awareness to areas where you can make some simple adjustments to revolutionise your mornings.
Step 1: Mindset
Mindset and attitude cannot be neglected when it comes to sleep quality. The mind body connection and the power of belief is indisputable. So, I invite you to consider that the first step to a good night’s sleep and a successful morning is to believe it is possible and attainable for you.
Start thinking about what you say in your head to yourself about the topic of sleep, of going to bed earlier, of waking up earlier, or how well you sleep. Language is very powerful, so do a little review of what you are saying to yourself, and also what you are verbalising to others when you talk about your sleep, and energy levels or morning routine.
Remember, the body achieves, what the mind believes. What do you want your body to achieve? Are you clear on how you want to feel when you wake up each morning. Do yourself a favour and mentally set your intention for how you want to feel tomorrow as you fall asleep.
Step 2: Food and Drink
It is important to consider food timing and the types of foods and drinks going in. It’s not just about caffeine, but also about the way the body manages sugars and carbohydrates.
Eat no later than 2 hours before intending to go to bed. Ideally avoid eating or drinking after 9pm at all. A few sips of water and a glass of water near the bed is ok.
Also avoid stimulating foods or drinks, alcohol or things that cause your blood sugar to rollercoaster. From 2pm onwards, avoid food or drinks containing caffeine and avoid refined sugars and sweet treats.
For dinner, think – a healthy and adequate portion of protein, two to three handfuls of vegetables and a healthy fat. Consider using some apple cider vinegar as part of your salad or vegetable dressing, or in water at the meal time. Apple cider vinegar may help to regulate the blood sugar response following a meal. If you enjoy herbal teas, try some calming or night time blends with or after dinner.
Step 3: Create a routine that flows
Schedule your days to go to bed at a similar time each night and get up at the same time each morning. Your body clock loves routine, and also follows the cycles of nature with the sunset and sunrise. Use these to guide your own daily rhythm. As part of your routine, plan a daily huddle – morning and evening. Take a few minutes for a daily check in with yourself in the late afternoon and before work in the morning. I find it’s helpful to use an old fashioned paper diary or a journal, to write out your lists and do a brain dump at the start and end of each day. This way, you have a reference point to go back to and you can unload the mental check list and stop worrying about forgetting things when you go to sleep. It also means you can hit the ground running in the morning, without needing to try and remember tasks from the day before.
Step 4: Disconnect
Turn off your wi-fi and move your phone to another room of the house or better still turn it off if you can. Use an old-fashioned analogue alarm clock or set the alarm to go off in the other room. Remove temptation by setting yourself a daily boundary for screen time, and put your phone out of reach so you avoid the doom-scrolling and impacts of screen time before bed and when you wake up.
Step 5: Dim the lights
When the sun goes down each day, start gradually dimming your lights, or reducing the number of lights on in your home so that you are telling your brain it’s wind down time. Start turning off screens and ideally turn off the television or devices at least 30 minutes before you intend to sleep.
Step 6: Wind down routine
Start giving your body and brain clues that you are ready for quality rest and repair, and that it’s time for the wake up hormone cortisol to bottom out, and the sleep hormone melatonin to peak naturally. Melatonin gives the signal to your brain and body to set up for sleep, and over night repair and restore mode. When your body can restore “to factory settings” overnight, it helps you wake up feeling refreshed and ready to go. You can help lower cortisol and stress hormones in the evening with breathing exercises, earthing (go barefoot, or lay on the ground with your feet and legs up the wall), taking a bath or warm shower, playing binaural beats at delta frequencies (search on spotify or your favourite music app)
Step 7: Gratitude & Visualisation
On that blissful moment as you snuggle into your pillow, and relieve your body of the effects of gravity, take a moment to reflect on the positive things you can be grateful for in your day just passed. It can be one thing or 7 things…there is no right or wrong. It may just be that you are grateful to be able to crawl into a comfy bed. As you close your eyes and stare at the dark back of your eyelids, focus on the feeling you most wish for when you wake up tomorrow. No judgement, just embody the feeling that you seek when you open your eyes. Let your body know it’s safe to rest, repair and restore overnight and that you are open to feeling full of energy and ready to go in the morning.
Step 8: Boost
If you need a little extra help to enhance sleep quality, there are a few naturopathic hacks that can make a huge difference. My favourites are:
Magnesium glycinate – 300mg elemental magnesium taken before bed, may help to calm the nervous system, ease anxiety, relax muscles and regulate stress hormones and blood sugars.
Zinc citrate or glycinate – taken with dinner, may help to enhance sleep quality and regulate sleep cycles.
Vitamin D3 – taken with breakfast, may help to support hormonal cycles involved with sleep, and the production of melatonin.
To support sleep onset and sleep maintenance herbs, taken as teas, tinctures or in capsules may include valerian, passionflower, lemon balm, hops, kava, lavender, withania,skullcap, zizyphus. and others. Your naturopath or herbalist can help select the right combination for your needs.
As usual, it’s the little things we do each day that have the potential to make the most impact. Sometimes we need to look backwards for the answers to move forwards more efficiently. When it comes to daytime energy problems and the struggle to get out of bed in the morning, it can be solved with just a few small changes, done consistently in the lead up. Give these steps a go to set yourself up for the best chances to wake refreshed and bounce out of bed ready to go. A few baby positive steps today, can make for a better tomorrow.
