Have you noticed how those nights when it is very important that you wake up early in the morning, it is the hardest to fall asleep? And the more you stay awake the harder it is to get a good night’s rest. So, why does this happen? Is it stress? Do you think too much? Do you have too much energy? It could be any of those, but you will need to pin down what is the real reason why you cannot rest properly at night.
It is very important to deal with such a problem, because without enough sleep through the day you might suffer from serious problems. It can affect both your psychological and your physical well-being. You might find yourself constantly changing moods, feeling constantly tired and bored, feeling like you do not have enough motivation to get through the day and many other issues that may affect your life.
Instead of ignoring the issue at hand, it is time to understand that you have a lot of control over your life and your rest at night. To help you achieve this control, we have made a few tips to understand what affects our sleep.
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Try to create a sleeping schedule
This is probably the number one reason why a lot of people are suffering from insomnia. It is also the most effective way to get enough energy that will get you through the day. You will need to adjust your day-to-day basis and create a schedule that will meet all of your requirements, but ensure that you will also get enough sleep. By following this regime you will quickly notice how much more energized and happy you are while at work at school, but even if you slightly alter the time you get into bed, you will lose all those benefits
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Choose the time you get into bed
The best way to start this process is to simply choose a time that best suits you and your obligations. Naturally, you can’t force your body to rest if it is still too early and you still have a lot of energy left. Pick a time when you feel a bit tired and then stick with it. Make this into a habit and you won’t even need to adjust your alarm clock anymore because you will naturally wake up once you get used to it.
Avoid naps
Everyone loves naps, we know. It gives you that boost of energy to keep you awake through the day and night, but it can interfere with the schedule you have to create, so avoid them if you can. If you cannot do without them, then make sure they are no more than twenty minutes long.
If you feel drowsy and in need of a nap, get off your chair or get out of bed and do some chores around your house. Wash your clothes, clean up your room, clean up your kitchen or get a quick shower. Your body will quickly readjust and you won’t feel the need to sleep which will help you last until your bedtime. If you do not feel like you want to avoid getting naps, check out bedroom solutions where you can read interesting facts about sleep.
Source: Uol
Light exposure
This is also another factor when it comes to the quality of your sleep. The internal clock of humans is influenced by many external factors including the sun. In ancient times, the sun meant that it was time to hunt, gather herbs and produce while at night people would rest. Our bodies have evolved to the point where sunlight reduces the secretion of Melatonin which is the main hormone that regulates our sleep. When it gets dark, our bodies produce a lot more of this hormone which forces us to sleep.
Unfortunately, in modern times there are lights everywhere that confuse the secretion of the hormone. If you are looking at a TV or your mobile phone during the night, you won’t be producing enough Melatonin to help you sleep. So, what should you do?
If you want to feel more energetic throughout the day and if you want to avoid the need for naps, you will need to expose yourself to the sun a lot more. Consider a short walk through your neighborhood, drink your coffee next to a window or on your balcony.
When your scheduled bedtime is near looking at your phone or computer screen too much. The blue light filter they produce is quite similar to the colors we see from the sun which confuses our body resulting in less melatonin during the night. If you have to look at screens before getting into bed because of your work or homework then consider lowering the brightness or adding a blue light filter.
Spend more energy through the day
People who regularly exercise not only have more energy throughout the day because of their increased stamina, but they also have much calm sleep throughout the night. Why is that? Well, it is actually quite simple. They spend all of their excess energy on their exercises, so the moment they get into bed, the mind is calm and will easily go into rest mode.
Keep in mind, you can’t do your exercise just before you get into bed as that can worsen your experience. An increased heart rate and more adrenaline will certainly not help with your sleeping schedule. Make sure that you do your exercise at least three hours before bedtime.
Source: wirtschaft
Think about changing your diet
Today’s most addictive substance is coffee. This is a drink that almost every single person on the planet enjoys during their mornings. It is both tasty and the caffeine in it gives a great energy boost that helps people get through the day. However, a lot of caffeine can certainly have a bad influence on your resting schedule.
While we are not telling you to completely give up on caffeine, we recommend that you avoid drinking it at least six or seven hours before your bedtime. Another important thing to note is that you should avoid eating meals rich with fat as they can also alter your body’s melatonin production.
