You would love to sleep a little longer, but the deadlines force you to wake up early. Everyone wants to wake up well rested after a night of sleep. Sometimes, you sleep for more hours and still wake up feeling fatigued. If you are in the group of people who the morning alarm comes too soon, here are a few steps to help you utilize your night and get well-rested.
1. Buy a New Mattress
Human beings spend a third of their lives in bed. Therefore, choosing the right mattress is very important. Experts from https://nightnod.com/best-memory-foam-mattress often insist that a mattress with the appropriate firmness protects you from developing health problems such as back pain. A bad mattress gives you insufficient support for your head and spine, which may lead to increased snoring and back pains.
If your bed is not comfortable, chances are you will not enjoy your sleep. Investing in a new mattress is very important in ensuring a good night’s sleep and rest. Normally, the lifespan of a mattress is five years. Some cushions might last longer, depending on how often they are used. If your mattress has started to sink, or you are waking up feeling tired, and with all sorts of pain, then it’s time to consider getting a new mattress.
2. Limit Daytime Naps
Long daytime naps will interfere with night’s sleep. If you must nap during the day, limit the rest to 30 minutes, to avoid being sleepless at night. If you work at night, you might need to nap late in the day to compensate for the hours you will be working at night.
Generally, avoid napping during the day, no matter how tired you may feel. Napping makes you feel relaxed temporarily, but in the long run, it disturbs your sleep pattern. More than 62% of the people who take daytime naps report symptoms of insomnia.
3. Have a Sleep Schedule
Going to bed at 8 pm on Monday and midnight on Saturday can throw off your body’s natural clock. This can make it harder for you to get quality sleep. It may also make you feel tired when you wake up. Having a sleep schedule is key to preventing insomnia. Sleep schedule involves going to bed and getting up at the same time every day, including weekends and holidays. It may not be possible to go to bed at the same time every day, but try to keep the difference below 30 minutes.
The recommended amount of sleep for an adult is seven hours. Therefore, you should not sleep more than eight hours. The difference in your sleep schedule for weekends and weeknights should be less than one hour. Consistency in your sleep schedule will reinforce the sleep-wake cycle in your body.
If you get to bed at a normal time and don’t fall asleep within twenty minutes, leave the bed and find something relaxing, such as reading a book or listening to soothing music. Get back to bed when you feel tired.
4. Reduce Caffeine Intake
Caffeine has numerous health benefits. The main disadvantage of caffeine is it makes you more alert by disrupting the brain’s ability to track how long it has been awake. Coffee is not the only source of caffeine. Other sources of caffeine include chocolate and coke. According to Dr. Michael Breus, you should avoid caffeine intake from 2 pm. Caffeine stays in your body for eight hours and can affect your ability to sleep and the quality of sleep.
5. Avoid Using Your Devices Before Bed
Most Americans reported high technology use in the hour before going to bed. Most of the people surveyed admitted using their phones, television, and computer video games a few minutes before going to bed.
The brain thinks that artificial light in technological devices is daylight. One of the reasons why you should avoid using electronics before sleep is that they suppress the release of melatonin, a hormone responsible for sleep. If your body does not produce sufficient melatonin, you may get insomnia, the inability to fall or stay asleep. Checking your social media pages and emails can bring stress, making it hard for you to sleep. To prevent sleep disorders, avoid bringing your devices to bed, especially if you are tempted to check it before turning the lights off, or in the middle of the night.
If you want to wake up refreshed every morning, commit to getting at least 8 hours of sleep every night. Establishing a solid sleep schedule will go a long way in helping you sleep better and wake up refreshed. Taking your devices out of the bedroom will help you avoid checking them at night.