You roll over and cover your head when the alarm rings,and you relish that extra hour in bed since the clocks went back at the weekend. When British summer time has come to an end,you can bounce out of bed throughout the gloomy winter ahead.Here we give all you night owls the ultimate guide to getting up with a spring.
IN THE MORNING
Fake the sunshine.According to Professor Jim Horne of Loughborough' Sleep Research Centre you can fool your body into thinking it's daylight-simply by turning on lights."Lights is the most powerful tool to waking up/If you switch on the lights,your brain wont know it's not sunlight.The best kind of artificial light is the fluorescent kind with a bluesh tinge."
BUY A SUNRISE ALARM
If waking up when it's pitch black is just too depressing,invest in a sunrise alarm clock.They have a light on the top.which gradually brightens,simulating a sunrise,so you wake up gradually.
Change your attitude
"Instead of dreading the alarm,try to see it as a positive way to start the day." says life coach Jo Percival.Try waking up witha piece of mysic with goodassociations.Better still.programme your favourite songs to be your alarm call in the morning.
Don't just lie there
Don't spend those extra minutes thinking about getting up.Throw off the covers immediately."It's unpleasant and depressing to have to wake up in the dark but just get up and get out."says Professor Jim Horne."you have to get up eventually so seize the day."adds Jo."And the more you focus on how tired you are ,the harder it will be."
Take vitamin B
A vitamin B supplement could increase your energy levers.It boosts the work of neurotransmitters htat help you think clearly under pressure and also helps breakdown food into energy.
Take a 20-minute walk in the morning
Light is so vital to the working of your body clock htat it's essential to make the most of it.When the sun eventually rised,take a stroll outdoors evernif it's cloudy.
Kick-start your metabolism with breakfast
You probably haven't eaten for 12 hours,so breadfast on slow-release carbohydrates like brown bread.Also eat protein such as eggs or yoghurt to release a steady stream of energy into your body.During the day,eat foods that boost production of sunlight hormone serotonin like fish,turkey and cheese.
Exercise
Even a small amount of exercise can boost your energy,particularly in the morning.If you leave exercise until later in the day,finish your workout at least three hours before you go to bed.your body temperature needs to drop again before you can sleep.
In the evening
To turn yourself from a night owl into a morning person.it is essential you get to bed earlier.But if you are not used to hitting the sack before midnight,try these techniques to get your body clock back on track.
Sniff laverder
RESEARCHERS a Wesleyan University found that lavender increases slow-wave sleep.the very deep sleep in which the heartbeat slows and muscles relax.You may find you wake up more refreshed.
Wind down half an hour before turning in
If you are going to bed earlier than normal,start to unwind at least half an hour before going to bed-and get into a routine.Sip a small milky drink,read a book,have a bath or listen to some relaxing music.
Know how much sleep you need
Keep a sleep diary for two weeks detailing your bedtime and rising times.If you are fully awake within half an hour of getting up,then you are probably getting all the sleep you need.Find out how much sleep you need to perform at your best and adjust your bedtime.
Leave your problems at the bedroom door
Don't attempt to pay bills or sort out problems near bedtime or sort it will keep you awake worrying.
Choose your nightcap carefully
That cup of coffee you had at 5pm could still be keeping you awake at 11pm.Try to avoid caffeine drinks for at least six hours before you turn in.
Turn off the news
Don't watch disturbing programmes or everr the news late at night.which can stimulate the brain.
Make your bedroom a haven
Use your bedroom only for sleep,sex and quiet reading.The room should be dark,comfortable and free of interruptions like tv and laptops computers.Consider blsckout curtains or eye shades if you are haveing problems dropping off.
Keep it cool
The body's way of preparing for sleep is to frop the temperature.According to jessica Alexander of the Sleep council:"Your ideal bedroom temperature should be coolish.Eighteen to 21C is the recommended range."
Avoid cigarettes and alcohol
Like caffeine.nicotine is also a stimulant.When smokers go to bed, they sufferr withdrawal which can make it hard to doze off.Although many assume booze is a sedative.it disturbs sleep and makes you wake during the night.
