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Wake up feeling amazing (Image: Getty)
If you’re waking up feeling groggy and finding mornings a struggle, small tweaks to your sleep routine could help you kick-start the day.
For anyone not feeling rejuvenated after a night’s sleep, minor changes to your daily habits, diet and exercise could make a world of difference.
Dr Deborah Lee, a sleep expert from Doctor Fox, suggests that light exposure, meal timings and easy workouts can significantly impact our sleep quality and duration.
For those who wake up feeling less than refreshed, one addition to your bedside table could help you wake up naturally and regulate your circadian rhythm – your body’s innate 24-hour sleep-wake cycle.
A light therapy lamp, also known as a ‘happy lamp‘, is a device that imitates natural sunlight to enhance mood, increase energy, and regulate sleep patterns.
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‘Happy lamps’ mimic the natural sunrise to help wake you naturally (Image: Lumie)
These lamps are particularly beneficial during the darker months or for anyone suffering from seasonal affective disorder (SAD).
Also known as SAD lamps or sunrise lamps they work by mimicking natural sunlight, which signals your body to suppress melatonin (the sleep hormone) and boost serotonin (the feel-good hormone). This helps regulate your circadian rhythm, making you feel more alert and energized in the morning.
Dr Lee said: “When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up. If you have blackout curtains, then this can be really confusing for the mind. These lamps will wake up with you, so it won’t be such a shock to the eyes when there’s a big bright light next to you.”
So effective are these easy bedside additions, lamps such as the The Lumie Bodyclock Spark 100 has been hailed as a “miracle” buy, by shoppers on Amazon.
A few small changes could help you sleep better at night (Image: Getty)
Expert ways to wake up feeling less groggy
Dr Lee has shared some more tips on how to rise and shine feeling more invigorated.
Never skip breakfast
Dr Lee said: “It might be tempting to simply grab a breakfast bar or pop some bread in the toaster, but a breakfast abundant in both carbohydrates and protein should perk you up swiftly.”
Eggs are an excellent source of protein, whereas something overly sugary first thing in the morning, like certain cereals, can often cause your blood sugar to spike, potentially leaving you feeling more sluggish.
Enjoy some morning exercise
A little exercise in the morning helps to boosts circulation, increases energy levels and enhances mood by releasing endorphins.
“Not many people leap out of bed at the prospect of morning exercise,” agrees Dr Lee, “But, research indicates that a 30-minute workout of moderate intensity can help shake off sleepiness much quicker than without.
“It doesn’t need to be an intense HIIT session; even a brisk walk around the block should help banish those heavy eyelids.”
Eggs are packed with protein to help you start the day (Image: Getty)
Guard your circadian rhythm
Your circadian rhythm is the pattern your body follows to know when it’s time to sleep and time to wake up. 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.
The Dr explains: “It isn’t just your sleeping pattern that needs to be kept into routine, but your daily meals, your shower and bath routine and your technology “switch off” time.
“It may be a little harder on a weekend – but if you push through then it will make your Monday wake up a lot easier.”
Wait 45 minutes before enjoying that first cup of coffee (Image: Getty)
Avoid coffee
This might come as a surprise to many of us, but voiding coffee first thing in the morning can help your body wake up naturally without relying on caffeine.
Your cortisol levels are already high after waking up, and drinking coffee too early may disrupt this natural energy boost and lead to a bigger crash later.
“Naturally when we wake up, the first thing we want to do is grab a coffee to actually wake up properly,” agrees Dr Lee.
“However, 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.”
Happy Lamps can be found on Amazon, or picked up in high street stores like John Lewis or B&Q.
