Sleep is an essential part of our lives and an important contributor to our well-being. But its quality can be affected by many factors that you may not even know about.
As a result, you don't feel rested in the morning and you really don't like the idea of tossing and turning again tonight. If that sounds familiar, this article is for you. Now we will see what things you can do to wake up rested and ready to conquer the world.
Make sure you meet your sleep needs
Let's start with the obvious. To feel rested in the morning, you have to make sure you get enough sleep. But how long is enough?
A healthy adult needs 7 to 9 hours of sleep per night. Constant lack of sleep leads to a sleep deficit and can lead to a number of adverse health effects:
· Endocrine disorders: type II diabetes, obesity, or metabolic syndrome
· Memory impairment
· Cognitive problems
· Higher risks of having a heart attack or stroke
· Mental health difficulties
So if you get less than seven hours of sleep, it might be time to do something about it. Start by re-evaluating your schedule and try to incorporate at least seven hours of sleep each day.
4 tips to get enough sleep
Getting up in the morning and feeling that we have a good amount of energy to face the day is often a problem for many people who cannot get adequate rest.
1. Prioritize sleep
If you are reducing sleep in favor of other activities, you will not rest well. The point here is that when you get enough sleep, you become more productive and can get more done in the same amount of time. In addition to your sleep hours, you may also want to review your overall schedule.
For example, instead of going to the gym at night, try doing a morning workout. This can help you feel more energetic during the first half of the day and avoid unnecessary alertness at night.
2. If possible, keep your sleeping and waking hours fixed
Our brain loves consistency. That is why following the same sleep and wake times each day will help you wake up and fall asleep more easily. On the other hand, an inconsistent schedule is believed to increase stress levels, leading to different sleep problems.
3. Take gradual steps
If you go to bed at 1 in the morning, changing suddenly at 10 at night can be a big challenge. You will toss and turn and fall asleep even later than normal. To start, try gradually changing your bedtime; Try to sleep 20 minutes earlier today and stick to this new bedtime for at least a few days.
Once your body is adjusted, now sleep another 20 minutes earlier and repeat this process until you finally reach the time you want to go to bed forever.
4. Learn to fall asleep quickly
Now if instead of peacefully falling asleep, you toss and turn for hours, you will certainly wake up groggy and not rest at all.
This is why your second step is to train yourself to fall asleep faster. Today, there are numerous techniques that can help you sleep or in just a minute. These are some of the most efficient:
· Breathing exercises. The well-known 4-7-8 method or breathing techniques borrowed from yoga work in much the same way: they decrease the respiratory rate, causing other vital parameters, such as pulse and blood pressure, to decrease as well.
In this way, you can induce a state of relaxation and maintain a deeper sleep throughout the night.
· Progressive muscle relaxation (PRM). The goal of PRM is to relieve muscle stiffness after a long and tiring day and to trigger the aforementioned relaxation response in your body.
To perform PRM, start by squeezing your forehead muscles for 10 seconds and then relaxing them for another 10 seconds. Then close your eyes tightly for 10 seconds and relax for the same time.
Now continue on your feet, squeezing and relaxing one muscle group at a time. You can also combine this method with guided breathing for a faster effect, that is, inhale while squeezing your muscles and exhale while relaxing.
· Display. This may sound counterintuitive, but using your imagination before bed can induce drowsiness and make you fall asleep faster.
Guided imagery helps you stay in the present moment and focus on your feelings so that you can let go of any intrusive thoughts. This technique also helps relieve anxiety, which is one of the most common causes of sleep problems.
Manipulate the light and the dark in your favor
Our circadian rhythms influence every physiological process that occurs in our body during the day and at night. But guess that? If you feel like your internal clock is out of sync, you can easily adjust it.
The main regulator of our biological clock is light. A recent study found that all mammals, including humans, have specific photosensitive cells in their retina.
These cells send neural impulses directly to the internal clock, the structure of the brain also known as the suprachiasmatic nucleus, and play an important role in its restart.
Simply put, by exposing yourself to sunlight in the first half of the day and gradually reducing it towards the hours when you go to bed, you are helping your internal clock to differentiate between day and night more clearly.
Here are some more tips to help you get the most out of the effects of light:
Try the Surya Namaskar
The name of this entry-level yoga practice literally translates to 'sun salutation'. Basically, it is a combination of stretching and breathing exercises that are traditionally performed at dawn.
By doing this technique, you start your day not only with physical activity, which is a great advantage, but also with exposure to natural sunlight.
Buy a high-brightness lamp
Those who live in the northern regions may lack sunlight, especially during the winter months.
A high-brightness lamp is a great solution to this, as it can mimic natural sunlight, allowing you to wake up more easily and perhaps even without the need for an alarm.
Stop using electronics before bed
The blue light that comes from the screens inhibits the production of melatonin. This can cause you to fall asleep later and as a result, you will sleep fewer hours overall, which can lead to sleep inertia.
So, if you want to wake up rested, make sure to turn off all devices at least 2 hours before going to bed.