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Are you someone who wakes up feeling tired? Top Tips for a Sleepy Head....


Hi there and welcome to the new Activ Balance Blog. here we talk all things related to health, wellness, fitness and more.


We've all been there. Waking up and still feeling tired can make you feel unmotivated, uninspired and damn right grumpy. Figuring out why you are waking up tired is a little complex. However, here at Activ Balance, we have a few tips below that you can try to help optimise the best method/s to get you to achieve a refreshed balanced morning. Set an incredible tone to your day. ☀️ Try the following tips and experiment what combinations works for you. Optimise the best method to waking up feeling energised and feeling like you can boss your day!







1. Actually set aside enough time to sleep.


Let’s start with the obvious. If you’re not getting enough sleep in the first place, of course you’re going to wake up reaching for the snooze button. Work on a new sleep schedule that can let you confidently achieve 7-9 hours of good quality sleep per night. Take control and chose your going to bed times and rising times. Set non negotiables with yourself and follow them every day of the week. (and yes, this technique INCLUDES the weekend!)


2. Keep your bedroom dark, quiet, and cool.


It’s not just important that you get enough sleep. It’s important that the sleep you get is actually restful, too. For that to happen, your bedroom should be dark, quiet, and cool. For women on their period, our bodies can get up to get 3 degrees warmer, so having a cool (not freezing cold) safe space to slumber in really helps. Add comfort with soft blankets that you can take away when you get too hot. Having issues with noisy neighbours? You can resolve this issues with any budget. Low on cashflow? Try a set of earplugs and you feel like you want to splurge, you can look at a white noise machine. Finally, buy a blackout blind or blackout curtains. Any type of light coming into your space, can make it harder to drift off, and can keep the brain ticking away. Next aim is to drift off.








3. Let the sunshine in.


However! Note that it's always best to have a little bit of space around your curtains ad blinds to let some light in for the next morning. Allowing natural light to wake you up, helps to reinforce your natural circadian rhythm and gives you a subtle energy lift from the get go.





4. Check your heart rate before you get out of bed.


Before you do anything. Check your resting heart rate. The average resting heart rate for a typical woman is between 60 - 100 bpm. For a well trained woman, the average plummets to 40 to 60 bpm. If your morning heart rate is high ,you're not fully recovered and if you're not fully recovered, your heart rate will not increase to where it needs to be to supply the necessary blood flow during exercise. Aim to put this technique into your morning practise.




5. Seek out the sun with a morning workout


Keep the energy boost going with an outdoors morning exercise routine. Exercise not only tired your body out by bedtime, (which helps to enable a more restful sleep), it also makes you more alert during your day. Need a bit of motivation with a quick energy boosting session? Join out instructor Ashley in one of her Hiit Sculpt Class here in Harrogate or follow her on our Instagram to see her workouts on the reels and IGTV.


6. Follow a calming bedtime routine.


I love this part! You work hard, you commit to a million different tasks, people and now it is time to indulge yourself. Celebrate the night-time routine in any way you like! Prime your mind and body for a restorative sleep by calming yourself through a series of low-key, stress-free activities. There are soooo many options out there, however if you're new to engaging a night-time routine for yourself, want more ideas you can think about; a luxurious bath or warm shower half and hour to an hour before bed, engage in a new deep breath exercise (I recommend The Wim Hof Method), read (preferably not on a device). Ideally your routine is entirely up to you. The goals is to make them so relaxing you are pampered into sleep.






7. Include meditation or yoga in that bedtime routine.


Meditation and yoga are both great stress-relievers, and with less stress, comes better sleep. There are many types of mediation and yoga methods, from yoga nidra, to the calm app that promote their methods to help you with your bedtime routine. A free, simple way to stat would be to jump onto YouTube and try a wind down yoga session with world renown instructor Adriene.





7. Reduce your stress overall.


Clearing your mind of stress before bed makes it easier for you to fall asleep. But reducing your stress also makes it easier to get up in the morning. If you wake up every morning instantly reminded of the daily worries awaiting you, the snooze button may be your only form of resistance.


Find ways to lower your stress levels. A regular exercise routine can help, as can getting outdoors more often, finding support through therapy, friends and loved ones, or practicing aromatherapy.


8. Use the power of scent.


Speaking of aromatherapy, there are several essential oils that will put you to sleep, as well as ones that will wake you up. Use lavender, ylang ylang, and sandalwood before bed, and peppermint, rosemary, or lemon in the morning. Essential oils are becoming ever more popular and its important to search for products are a good to the planet, body and are truly what they say they are . We highly recommend Chapter Organics The Peace range, for those who are in search of tranquillity. Want to be even more extra? Look into automatic diffusers, where you can set it with your alarm clock so you can start pumping out the energizing scents as you wake up.


9. Use electronics wisely.


One of thee most important tips and theeeee hardest to stop, step away from the computer and turn off all your electronics. All of your electronics, from your smartphone to your TV, emit piercing blue light that wakes up your brain. At least 30 minutes before bed (perhaps as part of your bedtime routine), you got to put them away.


"But what am i going to use for an alarm clock?!" *as the separation anxiety creeps in* - strangely, alarm clocks are quite a good to use. Want to make it super fancy? You can find alarm clocks hat make you cups of coffee on a timer. Yes please!



10. Avoid alcohol, caffeine, and heavy meals late at night.


As a sedative, alcohol induces sleep. But it interferes with REM sleep in the second half of the night and makes people wake up earlier, before they’re sufficiently rested.


On the other end of the spectrum, caffeine activates your nervous system and heavy meals lead to indigestion. Consume either of these at night, and it’s tough to fall asleep.


If you want to sleep soundly, avoid these substances past the late afternoon. They’ll lower the quality of your sleep, and make waking up energized an even greater challenge.


Stay hydrated with water instead, and quell your appetite with small snacks of healthy ingredients. Like everything in life, of course these moments cant be avoided and having a balance in life is good for your mental health and much as it is for your physical. Aim to have the ODD night with alcohol and caffeine rather than having the odd night without.


11. Go to the restroom before bed.


Keeping on top of your hydration can lead to a full bladder. Best to empty before going to bed. Avoiding a middle-of-the-night awakening due to a bodily function is ideal.


Night-time awakenings result in extra groggy mornings.


12. Say no to snooze.


It may be hard to believe, but pressing the snooze button actually makes it harder for you to wake up. The standard “snooze” time is set to 9 minutes, which is just long enough to let you barely transition back into sleep, but too short for that sleep to be restful.


Avoid the temptation. Set your alarm clock to as late as possible, and get out of bed when it goes off. Make it easier on yourself by placing your alarm clock far away, outside of your bedroom even. You’ll have to get up to turn it off, and once you’re up and moving, it’s easier to stay moving. Sounds like a cruel technique but it does work! Want a little variety? Invest in an alarm clock with a radio function so you can be woken up by different music each morning.






13. Rehydrate in the AM.


After you've checked your heart rate, the next step is to grab a large cup of water and go for it. Drinking a cup of water first thing helps to awaken your body and also begin to lubricate our organs. It also helps with your digestive system and helps you to get rid of toxins first thing in the morning.




 


Thank you for making it this far! We are so excited you have read up on the top tips to help you wake up rejuvenated! We would love to hear if you have tried any, did they work? Comment below and of course share!




Find out more about health, fitness on the website and sign up to our weekly newsletter! Are you looking for something a bit more personal? If you are looking to boost your health, start a new plan, work towards a health goal, our coach, Ashley is the perfect trainer for you. Ashley works online and if person* She can help you achieve your fitness goals support you changing your approach to health in your own unique life. Find out more through the website.




Ashley x

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