Ever had to battle your way through a taxing project with a hangover on three hours of sleep? It may be possible, but it’s certainly not ideal, nor is it repeatable.
Our Employee Engagement Report found that 69% of employees feel they aren't fulfilling their job role. And for employees to reach their full potential at work, it’s essential they're well rested and refreshed every day when they arrive at work.
If you’ve been having a hard time waking up in the morning, these seven tips should help you change that habit:
1. Go to bed earlier
According to the Sleep Foundation, the average adult needs about eight hours of sleep each night. It’s impossible to get that much when you’re going to sleep at 3 in the morning. A simple solution: force yourself to get into bed eight hours (even six or seven hours are sufficient) before you need to wake up. Problem solved.
2. Improve your appetite
Alcohol is bad. Sugar is bad. Caffeine is bad. Water is good. Herbal tea is good. Fruits and vegetables are good. You know what’s healthy and what isn’t. The food and drink you put in your body are your own source of fuel.
This is not to say you need to become a teetotaler who never eats any sweets or drinks any coffee. But generally speaking, save the binge eating and drinking for the weekends. The healthier your appetite during the weekdays, the better you’ll sleep at night.
3. Exercise when you wake up
When you decide to exercise shortly after getting up, you no longer have a reason to hit snooze 87 times before finally rolling out of bed. Whether you want to go for a jog or do a few sets of push-ups, it’s up to you. You just need to get your blood flowing. Starting your day earlier with exercise means you’ll also end your day earlier, making it easier to enjoy those elusive eight hours of shut-eye.
4. Leave your devices in the other room
Everyone understands how important it is for you to check your Facebook feed for the 22nd time of the day right before you go to bed. But believe it or not, science says that using devices before bed adversely affects your quality of sleep. WebMD goes as far as saying shutting off your devices earlier is the number one way to get a better night’s sleep.
5. Pick out your outfit the night before
How long does it take you to pick out your clothes in the morning? If you’re indecisive, laying out tomorrow’s outfit before you go to bed can save 5 or 10 minutes of your morning. Whether you use that time to sleep, exercise, or eat breakfast is up to you.
6. Take a shower or throw water on your face
In addition to ensuring your coworkers can stomach your stench, showering is also a great way to wake up after you’ve gotten out of bed. You can alternate water temperatures to get your nerves going, and you can also smell a whole bunch of shampoos and soaps that’ll enliven your olfactory. If you shower at night before going to bed, all hope is not lost: splash some water on your face to wake yourself up.
7. Rethink your approach to the day
Still not feeling refreshed in the morning? It might be time to completely change the way you live. Instead of waiting until the last minute to get up before work, why not wake up 60 minutes earlier? If possible, try to carve out an hour of your morning during which you can relax before heading to work.
By waking up more refreshed each morning, you’ll have more energy at work. Your bosses and coworkers will certainly appreciate the corresponding uptick in employee engagement and productivity.