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Reset Your Body Clock, Tips on getting up on time

You don't need to battle the snooze button every morning. Tips on getting up on time

The nightly rains make the bed feel more snug, and hitting the snooze button that much easier. But, whether it's to be able to make it for a 6 am gym run or just to snatch a moment alone before the craziness starts, we all would really like to wake up when the alarm rings.

Sleep experts say it's not impossible -all you'd have to do it reset our body clock a bit:

Work backwards
Your body is used to a certain number of hours of sleep every night. So, the first step to take is to start going to bed earlier and getting up at your preferred time from tonight. Don't take a break over the weekend. After a week, you'll start getting up easier. Make up for sleeping late one night, by sleeping a bit earlier the next day.

Use light and dark
The body needs light in the morning to push it into `alert' mode. Sleep experts suggest you soak up some sun as soon as possible after waking up. Try walking to the station, to work or to college. In the evening, dim the lights at home at least an hour before bed, and switch off all the TVs and laptops. Smartphones and tablets emit a type of blue light, that research shows can trick our brain into thinking it's daytime.Keep your gadgets far away from your bed.

Don't hit snooze
Although you may feel you desperately need some extra minutes of sleep during your first week back at work, hitting the snooze button is actually the worst thing you can do.If you snooze, you may go back into deep sleep, which is harder to wake from, rather than the lighter sleep that occurs in the hour before your body naturally wakes up, says sleep expert Dr Neil Stanley, former chairman of the British Sleep Society.

Instead, he suggests, set your alarm for the real time you have to get up. Then, as soon as you can bear it, pull back the curtains and let the sunlight into the room to jumpstart your body clock and let your brain know it's morning.

Offset natural ageing
A Harvard University study has revealed that there's a scientific rea son why people find it harder to sleep as they get older. It's because we gradually lose the brain cells that "switch off" our thoughts and make it easier to fall asleep.

But a natural approach could go some way towards compensating for this.

Researchers from Louisiana State University in the US found that drinking cherry juice twice a day for two weeks helped to increase sleep time by nearly 90 minutes in older adults with insomnia.

This is because cherries contain high levels of the sleep hormone melatonin, which signals to your body when it's time to sleep, along with tryptophan, a precursor to the happy hormone serotonin, which has also been found to aid snoozing.

Time your meals
When you eat may affect your internal clock, according to US researchers. They found that as well as keeping to fixed bedtimes, set meal times helped people to handle changes in time zones or work schedules. Aim to eat at the same time daily to steady your internal clock and regulate your sleep. (toi)



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