5 STRATEGIES FOR WAKING UP

ON TIME

DON'T ABUSE THE SNOOZE BUTTON

If you get enough sleep, you should be “stirring” a few minutes before the alarm goes off. Avoid snoozing, which can re-start the sleep cycle and lead to increased grogginess and sluggishness.

SNOOZE

Hit the snooze button only ONCEAfter the alarm has gone off, immediately turn on a bedside lampDo some light stretching for the lower backGet out of bed when the alarm goes off again

LET THE LIGHT INBright light has been shown to boost alertness and improve mood.

After waking up, expose yourself to as much light as possible:If the sun is up, open the shadesIf not, turn on bright lights

IT IS NOW SAFE TO TURN OFFYOUR COMPUTER

Bright light from electronic devices reduces the amount of melatonin the body produces, which makes it more difficult to fall and stay asleep

TURN OFF ALL ELECTRONICS

Use the bedroom for sleep and intimacy onlyTurn off all televisions, computers, tablets and smartphones 30 to 60 minutes before getting into bedInstall "F.lux" to your computer to automatically adjust display brightness and color temperature

WAKE UP TO A BETTER TEAM

TRY WEEKDONE

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Go to bed early enough so that you can get 7 to 8 hours of sleepTry to go to bed and wake up at the same time each day, even on weekendsDevelop a regular bedtime routine, such as:taking a hot bath or shower in a dimly lit roomwriting a to-do list for the next daypraying or meditating

Getting enough sleep helps fight weight gain, improves decision-making and lowers the risk of heart disease.Setting uniform sleep and wake up times help the body's internal clock maintain its regular rhythm.

DEVELOP A NIGHTTIME ROUTINE

WAKE UP TO A BETTER TEAM

Set the thermostat so the room’s temperature rises 30 minutes prior to when the alarm is scheduled to go off.

We typically get sleepy when the body’s core temperature falls and wake up when it rises.The ideal temperature for sleep is 65 to 68 degrees. For waking up is 72 degrees.

PAY ATTENTION TO

TEMPERATURE72˚65˚

WAKE UP TO A BETTER TEAM

WAKE UP TO A BETTER TEAM WITH WEEKDONE

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Source: 5 strategies for waking up on time [http://www.entrepreneur.com/article/250899]

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