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Five tips for better sleep and brighter mornings

Poor sleeping habits and rushed mornings are all too common, regardless of whether you commute to the office or work from home. We speed through our busy lives, fueled by stress and anxiety. We try to pack as much as we can into a day and Google “how to make sleep feel longer” when we’re running on fumes. Unsurprisingly, people turn to drinks full of caffeine and sugar to keep going.

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But quick fixes such as these are only damaging to our physical and mental health in the long run. Fortunately, this Pacific Prime article offers five tips for better sleep and brighter mornings.

How to get the best sleep ever

Uncomfortable morning routines are the new normal. Many of us are confused about what it means to get a goodnight’s sleep. We wonder how many hours we should get, what time we should wake up, and when we should go to bed. But we’re actually asking the wrong questions, as how we prepare for bed and what we do in the morning is at least as important as what time we rise.

Getting out of bed each morning doesn’t need to be a painful experience. By properly winding down in the evening and cultivating a comfortable morning routine, you may find it easier to stick to your sleep schedules, get better rest, and say goodbye to that morning anxiety for good.

1. Wake up at the same time every day

Ever promised yourself you’ll start to prioritize rest so you can consistently get good rest? You may have quickly become overwhelmed with where to even start. Remember that your sleeping problems took time to develop, so give yourself some time to adjust as you improve your sleep. The most important first step is to wake up at the same time every day.

It may not seem that important, but this habit yields results in no time. The trick is to get up at the same time no matter what, even on weekends and holidays. That means you should choose a wake-up time that you can always commit to, and one that is actually feasible. For example, waking up before dawn won’t do you any good if you’re a night owl.

While it may be hard to imagine right now, you’ll eventually be able to sleep as much as you need to and wake up without an alarm clock. Just stick to the routine and watch as your body gradually adjusts.

2. Turn off your electronic devices at night

One of the best things to do before bed to help you sleep is to shut off any devices. It’s also a solution for how to improve deep sleep since nothing impacts your sleep rhythm like a bright phone or laptop screen in your face right before you’re hitting the hay. Some people think that scrolling on their phones in bed is relaxing, but it’s doing things to the body that they’re not consciously aware of.

Thanks to our natural sleep mechanism, our bodies release melatonin before we get some shut-eye. However, the bright light from an electronic device signals the brain to stop producing melatonin. Unplug from your devices at least a couple of hours before getting some rest so your body can start to settle down and you can fall asleep with ease as soon as the lights go out.

3. Eat healthy food

Diet and sleep are inextricably linked. It is impossible to improve your sleep without first improving your diet. Caffeine, alcohol, sugar, and processed food are the biggest offenders, so cut them out as often as you can – or eliminate them altogether.

Start each morning with a good healthy breakfast. If you don’t normally eat breakfast, fret not; it’s an easy habit to develop. You don’t have to make a fancy breakfast either as some scrambled eggs, overnight oats, or a protein smoothie can fuel your morning. Stay away from sugary cereals and other foods that will only give you a short-term boost (followed by an inevitable crash).

On top of that, avoid eating a heavy dinner or getting into bed with a stuffed stomach. Ideally, you want to stop eating a couple of hours before bedtime. Alcohol and caffeine can also wreak havoc on your sleep quality. Sure, you might feel like it’s easier to fall asleep after some wine, but it’ll only disrupt your sleep into the night.

4. Make exercise a part of your daily routine

Regular physical activity has so many benefits that it’s hardly surprising that better sleep is one of them. Many people prefer to exercise in the morning since it not only sets the tone for the day but also, frankly, gets it out of the way. Just like eating a good breakfast, working out in the morning makes you feel healthy and productive and helps you make better choices throughout the day.

If you’ve talked yourself out of hitting the gym after work on more than one occasion then you may find morning workouts to be a good alternative. Keep in mind that exercise can be whatever you like that gets your body moving. Do you like to walk around the neighborhood, jog in the park, jump on a rebounder, or have a dance party with the kids? There are so many cheap and effective ways you can get your body moving every day.

5. Cultivate a good attitude

When it comes to getting better sleep and enjoying brighter mornings, the key is learning how to enjoy your mornings. Leave your phone on airplane mode until you’ve done your morning routine. Meditate for a few minutes before getting out of bed. Write down how you want your day to go. Express gratitude for a few things that you have in your life. The list of ways you can start your day off right goes on.

Compare a morning where you’re frantically rushing out the door after snoozing the alarm several times to one where you’re waking up calmly with time to spend however you like. Mornings truly set the tone for the day. It’s worth it to put in the time and find a morning routine that works for you. Commit to 30 days and it’s unlikely you’ll ever go back. As you prioritize rest and health, your body will thank you in kind.

Put your health first with Pacific Prime

If you have more than the occasional sleepless night, it’s advisable to contact your doctor. That way, you can identify and treat any underlying causes and start getting the good night’s sleep you deserve.

One way to stay on top of your health and wellbeing is to secure health insurance. This will allow you to access quality healthcare without worrying about paying exorbitant medical fees out of pocket. Moreover, having a health insurance plan in place when you’re unwell allows you to focus on your recovery instead of stressful details.

Whether you’re looking for individual health insurance, pre-existing conditions insurance, or other health insurance plans, Pacific Prime is your broker of choice. As a leading global health insurance brokerage with over 20 years of industry experience, we offer tailored plan comparisons to best suit your needs and budget. We also offer value-added services and support throughout.

Contact us for impartial advice and a free quote today!

Senior Copywriter at Pacific Prime
Jantra Jacobs is a Senior Copywriter at Pacific Prime with over 10 years of writing and editing experience. She writes and edits a diverse variety of online and offline copy, including sales and marketing materials ranging from articles and advertising copy to reports, guides, RFPs, and more.

Jantra curates and reports on the results of Pacific Prime’s monthly newsletters, as well as manages Pacific Prime’s Deputy Global CEO’s LinkedIn posts. Complemented by her background in business writing, Jantra’s passion for health, insurance, and employee benefits helps her create engaging content - no matter how complex the subject is.

Growing up as a third-culture kid has given her a multicultural perspective that helps her relate to expats and their families while 8 years of working remotely have given her unique insight into hybrid work arrangements and enthusiasm for employee benefits.
Jantra Jacobs