How often do you actually feeling ?

How many times a week do you get up when your rings, without hitting the ?

Nothing is worse than going to bed early, only to still feeling .

There are number of factors that affect how tired you feel in the morning, and you probably

have some habits that are you of your energy.

We'll look at some of the solutions that you should adopt, which will help you

early and well rested.

Let's get started.

1. Stop

When you , you're not really getting more sleep.

It doesn't make you feel better about .

It actually does nothing for you.

Every single time you hit the you feeling more tired.

This is because our sleep consists of 90 minute cycles.

When you fall back for such a short amount of time, your wakes you up in

the middle of your sleep phase, which will leave you feeling even more tired and .

What I recommend is to use an called "".

What this does, is it wakes you up at the end of your sleep phase.

It does it by tracking your movements during the night and the only goes off, when

it detects you're at the end of the cycle.

Waking up this way will leave you much more than waking up in the middle of

your REM phase.

2. Get enough sleep

We need a certain amount of sleep every day for our body to function properly.

This may sound stupid and you probably already know this, but we tend to regularly sleep

either too much or too little.

One of the reasons this happens, is because we at hours.

One day we go to bed at 10pm, the next at 3am.

But you should and wake up at the same time seven days per week.

This way your body gets into the and you can wake up naturally at the end of a

, every single day.

Also everyone has a different amount of sleep needed to feel .

If you want to find how many hours you personally need to wake up , go to bed at the

same time every night for a week.

Wake up without an and write down the number of hours you slept every night.

At the end of the week, you should be able to see how many hours you need to wake up

and have a great day.

You can then use this information to know when you should go to bed, to wake up at the

required time.

3. and get the blood flowing

It's crucial that you yourself first thing in the morning.

After 6 to 8 hours without water, you'll naturally be , and causes .

Every single day before , I always place a glass of water on my .

That way when I wake up, the water is already waiting for me.

The objective is to your body and mind as fast as possible, to replace the water

you were during the hours you slept.

Often when people feel tired, whether in the morning or afternoon, what they really need

is more water, not more coffee.

Another important thing to do, is some light exercise as soon as you wake up.

Any physical activity that gets the heart rate up and the blood flowing is going to

raise your energy levels.

It may seem , but researchers say energy by engaging in regular

exercise, doesn't make you tired, it actually creates energy in your body.

Even if you think you're too tired to do anything, get up and walk around the room, and in a

couple of minutes you'll feel some energy that wasn't there before.

The exercise doesn't need to be anything extreme.

No need to go run a before breakfast.

What I usually do is just some stretching, followed by jumping jacks and .

4. Avoid screens before bed

Your TV, and computer screen all produce blue light.

The problem with in the evening, is that it your body in to thinking

that it's actually day time.

When it gets darker outside, your body naturally produces a sleep called .

Since blocks production, we can really our sleep, because

your body doesn't to your cells that's it's night time.

That's why you shouldn't be looking at any screen at least 2 hours before bed.

If you're watching this video on your phone at 2am, because you have to get up early...

well..

You should apply this tip tomorrow and maybe replace your phone with a good book.

For those of you who absolutely can't do without your phone or computer before bed, there is

a solution for this blue light problem.

There are two that you should install on your phone and computer, called

and F..

What they do is, they block most of the blue light by making your screen more .

And the best part is, both are free.

However if you're serious about fixing your problem, you won't be using any

screens before bed anyway.

I hope you learned something new today.

I've been applying all of these tips for some time now and they definitely help.

If you have any other solutions that have worked for you and you'd like to share, post

them in the comments below.

Together we'll become better than yesterday.