6 Effective Ways To Fall Asleep And Wake Up Refreshed

Do you enjoy waking up every morning and jumping out of your bed to start the day? Well, let’s be honest, if you don’t struggle getting up every once in a while, then you’re not human. I don’t know anyone who doesn’t enjoy sleeping in….but that’s completely different than actually waking up everyday tired and miserable. Even if you’re not naturally a morning person, you can still feel better about sunrise with these 6 effective ways to fall asleep and wake up refreshed.

1 – Food…The Answer To Most Of The World’s Problems

It’s the truth, the right kind of food in the right amount can solve an astonishing number of issues. One of those being sleep deficiency. A combo of light carbohydrates and protein will satiate you and provide you with tryptophan.

The amino acid tryptophan converts to serotonin in the body, which promotes sleep patterns. Some examples of good pre-sleep snacks are graham crackers and milk, cottage cheese and fruit, or even yogurt with cereal.

Cottage cheese is one of the foods with the highest protein and lowest calorie levels. Also, greek yogurt is a rising star among the dairy foods. They are both great choices for a pre bedtime snack.

Yogurt and Cereal

2 – I’m All Jacked Up On Mountain Dew!!!

Whether it’s mountain dew (that’s a Talladega Nights movie reference BTW….just for those that missed it), coffee, or sweet tea; It will have you staring at the ceiling for hours if you’re not careful.

Try not to drink caffeinated beverages after about 2 or 3 in the afternoon. That way the effects have time to wear off.

Even if you do go to sleep while caffeine is still in your system, it may prevent your brain from fully shutting off, which doesn’t allow the best sleep patterns.


3 – Woosah

When I’m in bed feeling restless, on of my favorite things to do is calmly stretch out my muscles. Some simple yoga poses, like the child’s pose below, are effective ways to relax your body and mind.

Don’t just start jumping around and doing a dynamic stretches like you’re getting ready to workout or something. You have to try and keep your resting heart rate so your body stays relaxed.

yoga pose

4 – Stop Your Wining

Night caps are a common habit for a lot of people, but if it’s too late it might not let you get a restful night of sleep. It will knock you out initially, but then it can make your sleep restless, later on in the night.

If you like your wine before bed, try it around 6 or 7 with dinner, instead of knocking down a glass right before you fall asleep.


5 – Clean Your Room

Remember when your mother used to bug you constantly about cleaning your messy room? Well, there actually is some pretty good reasons behind that madness. Whether you know it or not, a messy room can give you anxiety and stress.

You might not be able to feel it at the moment, but you will when you can’t find something that you need.

Clean room

6 – Ring, Ring, Ring

Does that noise sound familiar? As your cell phone wakes you up at 3AM. That’s not the only way your cell phone will keep you up.

The bright light from a phone or a computer screen will keep your mind awake and racing.

It’s a good idea to keep your phone far away from your bed so that you’re not tempted to aimlessly fiddle with it while you should be dozing off.

Cell phone

I hope you liked this article and it helps you rest easier tonight. If it helped you out, please take a second to share it on facebook with your friends. Also, find out how eating late at night can affect your fitness goals.

Adam Pegg About Adam Pegg

Adam is an athlete with a serious passion for fitness and health. He played basketball at University of Delaware and Stetson. His degree is in health science and he's a certified personal trainer who loves helping people reach their goals.