How to Wake Up More Refreshed

You snooze, you lose.

September 8, 2017
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Having trouble getting out of bed? Don't worry, Adam Tishman, co-founder and sleep expert at Helix is here to help. Sleep better and wake up more refreshed by following his five tips below.

More: Why You Can't Stop Waking Up in the Middle of the Night

It's time to bypass your snooze button and start the day with gusto.

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Exercise

"According to a study by the scientific journal of Mental Health and Physical Activity, getting 150 minutes of moderate to vigorous physical activity per week led to a 65% improvement in sleep quality," says Tishman.

"Study participants also found that they felt less sleepy during the day compared to those with less physical activity," he adds. "Just a few 30-minute walks per week could really make a difference in your overall quality of sleep."

More: 5 Ways to Lose Weight While You Sleep

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Don't hit the snooze button

"While a few extra minutes in your warm, cozy bed might feel great, like, beyond great, it's most likely doing more harm than good," Tishman says.

"Dipping in and out of sleep in the early morning confuses both your brain and body," he adds. "When you let yourself fall back asleep you trick your body into thinking you're going back into sleep-mode. When your alarm goes off again your body and brain is surprised resulting in that foggy feeling called sleep inertia."

"Instead of hitting the snooze button, set your alarm for the time you have to be up and then actually get up at that time," says Tishman. "Easier said than done, but it's worth a try."

More: How to Become a Morning Person

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Take a bath

"Try taking a hot bath for 20 to 30 minutes, two hours before going to bed," says Tishman. 

"Your body temperature naturally lowers at night, starting about two hours before sleep," he adds. "By soaking in a hot bath your temperature will rise. The quick cool down period that immediately follows helps relax you and lull you into a deep sleep later in the night."

More: 6 Things You Should Never Do Before Bed

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Try using sleep scents

"Our olfactory system is directly linked to the emotional center of the brain, so when you smell something good your body releases feel-good, relaxing chemicals that can set the stage for great sleep," Tishman says.

"Studies have shown that specific essential oils used in aromatherapy can help relieve stress, relax the body, and promote better sleep. Some of the best sleep scents include lavender, eucalyptus, chamomile, and bergamot," he adds.

More: 4 Sleep Supplements That Actually Work

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Keep a consistent schedule

"As difficult as it is, try keeping a pretty strict schedule around when you go to sleep and when you wake up, no matter what day of the week it is," Tishman says.

"Sleeping late feels great, but it actually can make you more tired because it throws your body out of its usual rhythm," he adds. "You will start to naturally wake up in the morning, get tired, and fall asleep if you stick to it."

More: 5 Essential Yoga Poses You Should Do Every Morning

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