As the mornings get colder, it can often seem impossible to get out of bed.
And instead of wanting to head to work, many are left scratching their heads as to contemplating whether it’s ever worth moving.
But here, in a piece for The Conversation, two sleep researchers have revealed how to make it easier to get up and leave the comfort of their duvet.
Dr Siobhan Banks and Crystal Grant, a PhD student in sleep and chronobiology, are both based at the University of South Australia.
Getting a good sleep can be tough, and this can lead to feeling less than refreshed when you wake up in the morning.
Falling asleep and waking up are brain processes we don’t fully understand, but research suggests these transitions are a lot more gradual than the flip of a switch.
Even if you feel like you’re unconscious until morning, sleep has a typical structure, cycling in and out of lighter and deeper stages.
All stages of sleep are important for waking refreshed; if sleep is disrupted or you’re not getting enough, waking up in the morning can be really hard.
Most adults need between seven and nine hours a night to ensure they’re functioning at their best.
Getting enough good-quality sleep will ensure you wake up feeling alert and are more productive during the day.
Seek bright light when you wake up…
Bright light in the morning helps reset your body clock and keeps your circadian rhythms ticking along regularly.
To help keep your sleep/wake schedule regular and improve health and alertness seek out bright light in the morning when you wake up.
… but don’t have any light before you fall asleep
In contrast, too much bright light at night can make falling asleep difficult.
This is because bright light suppresses melatonin, a hormone that promotes sleep.
This is why we don’t advise the use of devices like mobile phones, tablets or laptops in bed before sleep.
Don’t eat or drink two hours before bedtime
Eating a large meal too close to bedtime can put pressure on your oesophageal sphincter (the muscles at the end of the oesophagus that prevent acid and stomach contents from travelling backwards from the stomach) when you lie down.
This can cause heartburn that can disturb sleep.
Eating your last main meal at least two to three hours before bed will ensure food is adequately digested.
Fluid intake should also be reduced prior to bed so you don’t wake up needing to go to the toilet.
No wine or beer for at least four hours before bed…
Alcohol can make you feel sleepy but consumed too close to bedtime can also disrupt sleep.
The metabolism of alcohol during sleep causes more frequent awakenings, night sweats, nightmares, headaches and decreased quality of sleep in the second half of the night.
It’s advised to avoid alcohol for at least four hours before bedtime.
De-stress and wind down before bed
Stress itself can affect sleep – relaxing and unwinding before going to bed can help prevent restless nights spent staring at the ceiling.
Try a warm bath or quietly read a book (old-school paperback, not the electronic version) and have a warm drink of milk.
Avoid exercise and computer games
Exercising, playing computer games and watching TV directly before bed is not advised as this can increase physiological arousal and amp you up before bed.
Set a good sleep routine and stick to it
The body runs on an internal clock that controls sleep and wake. This internal body clock works most effectively if you have a regular routine. Try to set a consistent sleep and wake time and remember bright morning light is important to reset your body clock.
Create a good sleep environment
One that is quiet, dark and cool with comfortable bedding and good temperature control will be best.
