Most adults need between 6 and 9 hours of sleep. If you find that you feel tired after this time or are finding it difficult to wake up in the morning, here are a few tips to help you:

1. Go to sleep and wake up at the same time every day. 😴

It will help your brain and body find a routine. After some time you may even start waking without an alarm. Yay!

2. Avoid lying in on weekends. 😴

It's very tempting, isn't it? But it might disrupt the whole routine you've been working hard to establish during the week.

3. Keep all devices out of the bedroom. 📵

While it's a great idea to read or listen to relaxing music, try keeping mobile phones, tablets, and laptops out of the bedroom. 

4. Wind down before bedtime. 🛀

Try breathing techniques, a warm bath, candles, or gentle music. You'll soon find what works best for you.

5. Keep your bedroom relaxed. 💤

Your bedroom should be free of clutter, laundry and, if possible, not include your working space. This will only stress you and overstimulate your brain.

6. Avoid naps. ❌

Having naps throughout the day can disrupt your nighttime routine. If you feel sleepy throughout the day, try exercising for a few minutes. A few jumping jacks should do the trick!

7. Change your alarm. 🎵

Alarms are usually associated with negative emotions. Try using a gentle alarm. Light can also wake you up naturally, so try not to use blackout blinds.

8. Change your attitude towards waking up. 🤗

Try to rethink how you feel about mornings. Create a morning routine that you feel excited about. For example: try new smoothies every morning, gentle exercise, and read a few pages of a book that you enjoy.

9.  Healthy diet. 🍏

Keeping a healthy diet will keep you energized during the day. Avoid eating right before bedtime. 

10. Bedroom temperature. 🌡️

Overheating during sleep might make you more tired. The ideal temperature is around 18C. 

11. See a GP if you're frequently feeling tired and sleepy as it might be a sign of an underlying condition, including depression.👨‍⚕️