Getting up on Monday morning is easily the worst part of every week, especially after a fun weekend. If you are having trouble staying alert and focused on Monday mornings due to a lack of sleep, then you need to make a few small changes to your normal routine on Sunday nights.
Eat the Right Foods
It may seem odd, but your diet plays a big role on the quality of your sleep. Eating the right foods on Sunday night will make falling asleep a lot easier. You will want to eat a light dinner that is focused around a lean protein like chicken, fish or turkey. It is also a good idea to eat a small portion of pasta or brown rice. These foods will naturally increase the serotonin levels in your body, which will help you sleep. It is best to eat this meal several hours before you are planning to go to bed.
Get Everything Prepared
There are a lot of things that need to get done in the morning before you leave for work. You have to pick out your clothes, make coffee, eat breakfast and get your lunch ready. This adds a lot of time to your morning routine, so it is best to get everything prepared and ready to go on Sunday night. You may not feel like doing much on Sunday night, but you will thank yourself on Monday morning when you get an extra hour of sleep. In addition to the extra time in bed, the quality of your sleep should also improve when you stop thinking about everything that needs to be done in the morning.
TV, Social Media and Exercise
It is real easy to sit on the couch all night to savor your final hours before the work week starts, but that is not going to help you feel any better in the morning. You need to turn off all electronic devices approximately two hours before you are planning on sleeping. Televisions, smartphones and computer screens all emit blue light that keeps you alert and prevents the body from releasing sleep hormones. This is why it is always hard to sleep after spending hours checking social media before turning off the bedroom light. If you want to improve your sleep even more, then you should use some of this time to take a short walk around the block or perform another light exercise.
Find Ways to Relax
The weekend is your only time to truly relax. Luckily, you do not have to sacrifice your relaxing time in order to have a productive Monday morning. Relaxing the right way will actually make it a lot easier to fall asleep. Shut off your mind with a long hot bath just before bedtime. Adding essential oils to the water and playing soothing music will make the entire experience even more relaxing. Once you get out of the water, it is time to sip on a cup of chamomile tea. Adding a few drops of your favorite cbd tincture to the tea will ensure you fall asleep as soon as your body hits the bed.
Suffering to stay awake does not have to be a part of your Monday morning routine. Making a few simple lifestyle changes on Sunday night is all you need to do to start the work week energized and refreshed.