Are you tired of waking up in the middle of the night and staring at your ceiling? Are you frustrated with the tossing and turning that happens every night?
Then read on, because we crafted this article just for you. We have explained a few tips on how you can have an enjoyable night’s sleep and be more productive and energetic in the mornings.
Sleeping at night is very important, as it can affect you mentally and physically. Not getting enough rest can have a negative toll on your daily routine; it can wreck your productivity, and even make you lose weight rapidly.
Getting a good night might look like an impossible feat to you, especially when you are wide awake by 3 am, with no signs of sleep forthcoming. But do you know you have certain control over how well you sleep? The same way you feel when you are awake following a night of rest is the same way you can eliminate sleep difficulties by tweaking your daily routine.
Having unhealthy daily routines can cause you to toss and turn all night, and this would, in the long run, affect your heart, mood, brain, and immune system.
Try experimenting with our tips, and you should see a noticeable change in no time because getting enough rest would improve your functionality during the day.
Exercise During The Day
When you exercise during the day, you would feel less sleepy during the day, and end up sleeping better by night. Exercising regularly would improve the symptoms of insomnia and even apnea. This would result in you sleeping longer and waking up more energetic.
Depending on how intensive your exercise is, your sleep would be deeper. However, even light activities like walking for extra minutes than you do would improve your sleep quality.
Try to Balance Your Sleeping Time
This strategy is one of the best to have a night of better sleep, and it isn’t even hard to achieve. If you have a standard sleep-wake time, you would feel more energized than if you sleep at different hours throughout the day. Sometimes, an alteration of even one or two hours can disrupt your sleeping pattern.
Getting and waking up at the same time every day would help your body adjust to a set time, and this would help optimize your sleep.
Pick a sleep time when you usually feel tired, so you get to sleep deeply. Also, you should avoid sleeping in, even on weekends, and if you think you need to rest because you didn’t in the night, take a nap during the day time instead. Although, you should limit your naps to 15-20 minutes so that you don’t make falling asleep in the night worse.
If you find yourself feeling sleepy right after dinner, and it isn’t your bedtime yet, try engaging yourself in other activities. Because if you give in, you may likely wake up in the middle of the night.
Control Your Light Exposure
Melatonin is a natural hormone in your body that is secreted based on how light/dark the environment is. When you are in the dark, your brain secretes more melatonin to make you sleepy, and when there is light, it secretes less, which would make you more alert.
Influencing your exposure to sunlight is all up to you, but here are a quick few tips;
- Spend more time outside, take your dog for a walk during the day, exercise outside, or even go outside the sunlight during work breaks.
- Keep the curtains and blinds in your home open to let in as much natural light as you can into your space.
- If you feel you aren’t getting enough light, make use of a light therapy box, because it stimulates sunlight.
During the nights;
- Do not watch televisions into the late night
- Turn off the lights when it’s time to sleep
- Put your phone on dark mode, 1-2 hours before your bedtime
Doing all of these would help you control melatonin production in your body to ensure you get as much sleep as needed.
Be Careful About What Goes Into Your Mouth
What you eat during the day would affect your sleeping pattern. You should limit your caffeine and nicotine intake, and you would be surprised at how uninterrupted your sleep can be. Try eating your dinner earlier in the evening, and stay away from heavy meals. And also, avoid spicy meals because they can cause heartburn or stomach upset.
You should avoid alcohol before nightfall and excessive drinking of liquids.
Lastly, cut back on sugary foods because it can stimulate wakefulness and pull you out of sleep during the night.