You stumble out of bed and immediately make your way to the coffee maker to pour a cup of precious nectar and wake yourself up. Sound familiar? Morning coffee is an essential part of the daily routine for many people; 64 percent of American adults drink coffee every morning, according to a survey from the National Coffee Association. While a delicious flat white or espresso is a good way to rev up your alertness for the day ahead, you may also be able to improve your wakefulness without caffeine — by altering your sleep habits. That way you'll be able to function and feel refreshed even if your local barista is on holiday and your Aeropress is empty.
The secret to feeling awake is, well, actually refreshing sleep: sleep of good quality and long duration that leaves us feeling awake and replenished when you wake up. If you sleep poorly and try to power through using caffeine as a stimulant, you're not getting the most out of your brain. Non-restorative sleep has negative effects on brain health and function, meaning that you develop issues with concentration and memory throughout the day — even with two double espressos giving you a buzz. To make that morning coffee more of a pleasure and less of a necessity, here are some hacks to give you more refreshing sleep.