Whether you’re absolutely in love with your job or kind of hate it to the guts, getting up in the morning is task you can never seem to conquer. You may have tried a few methods to get up early, and it might have worked by fluke once. But you’ve gone back to your old days and are now scrolling through this article in hopes you will find a way. Worry not. We’re giving you a few scientifically proven methods that will wake you up fresh and make you a morning person in no time!

If going to sleep every night is becoming a real challenge, then it is time to try treatments like cognitive therapy. This type of treatment helps people to stay focused on the present rather than rehash past experiences that may cause panic, fear, anxiety and depression. It also helps to identify if you suffer from insomnia.

Eating your dinner late or snacking when you can't sleep activates the digestive system which results in you staying up all night. It is especially important to avoid late night snacking if you suffer from heartburn. Avoid drinking a lot of fluids as well as this can cause you to visit the bathroom more frequently and disturb your sleep.

Exercising regularly can significantly help to improve the quality of your sleep. Physical activity has an effect on circadian rhythms, which helps to reduce insomnia. Workout at least three hours before you sleep. Avoid doing any physical activity just before bed as it can have a stimulant effect on your body.

Taking naps in the day can confuse your internal body clock. This could make it difficult for you to get a good night's sleep. While napping for 30 minutes during the day can improve brain function, anything longer than that can disrupt your sleep quality at night. If you are big on naps, cut down on the amount of time you take to rest in the day if you have trouble sleeping at night.

Caffeine is great if you are looking to give your energy a boost or need something to help you focus. However, it's not the best beverage of choice if you are looking to relax and get your body to rest. Research has found caffeine can worsen sleep quality. Opt for decaffeinated coffee to have in the evening.

Your body has an internal clock which is known as the circadian rhythm. It has an impact on the hormones, body and brain. It helps to signal to your body when it is time to sleep and when it is time to wake up. Make sure you get enough sunlight or bright light exposure during the day in order to maintain its health.Doing so will help you get a good night's sleep. People with sleep issues should especially attempt doing this regularly.

Researchers have found our internal body temperature helps regulate our biological body clock. Your body temperature drops a little when you start to fall asleep. Experts say make sure your bedroom temperature is between 60 to 70 degrees F. This will help you fall off to sleep faster and help you get a good night's rest.

Researchers have found warm feet and hands can help you sleep faster and better. For the study, a hot water bottle was placed near the participants' feet. This increased heat loss by widening the blood vessels near the surface of the skin. The shift in blood flow helps cool down your body, which results in you getting to sleep well.

Taking a warm shower will cause your body temperature to drop when you enter a cool room. This process helps to slow your metabolism faster and helps get your body ready to sleep. Another bonus of taking a shower is that it is relaxing and will help you de-stress. So make the most of those few minutes before bed.