For some of us, sleeping is a luxury that most of us miss on way too often. However, without it comes a large number of medical issues and other problems like decreased motivation, reduced attention span, and feeling like crap. Although some studies are suggesting that the ideal amount of sleep is between seven to eight hours, the reality is that not all sleep is equal. So, here are a few ways through which you can improve the quality of your sleep, so that you have more energy and are ready to embrace a new day.
Taking naps. I love napping and one of the keys to a successful nap is how long you rest for. Make sure that you are taking power naps, which should only last between 20 to 30 minutes. By doing this, you are avoiding feeling groggy because your body doesn’t enter deep sleep stages. Additionally, taking short naps is important because longer naps can mess with how easy you fall asleep at night. Some studies have shown that taking power naps at least three times a week in the afternoon reduces your heart disease risk by thirty-seven percent. You should tell that one to your boss.
Make a schedule. Your body desires having a fixed routine. Try waking up at least within the same hour every day, if not at the same time. And of course, this also includes the weekends. I understand that this might be hard, but you should rather get up at the same time and have a nap in the afternoon if you’re tired, instead of ruining your whole program. Trust us, you will be feeling way better on Monday.
Stop staring at screens. The light of your TV, laptop or cell phone is tricking your brain into thinking that it’s actually day time, and this affects your entire sleep cycle. So, remove them at least an hour or two before you go to bed and it shouldn’t be an issue. Remove the external lights out of your room as well. The lights from the laptop or printer or any other electronic device is actually keeping your brain awake at night. You can either put tape over them or just get them out of the room entirely. If you can’t do any of these, you can always wear a face mask at night.
Start having a night time routine. The point of this routine is to help disconnect you from daily activities and even the stress in your life. Some people are doing this by stretching for 10 minutes before bed, going on a walk at night to help clear the mind, or the most common which is reading. It’s especially helpful to read fiction books, since they can distract your mind and take you to an entirely different world. It’s very important to go to sleep after you finished your routine. And don’t re-engage by taking another look at your cell phone before going to bed. A few tips for this are to charge your phone away from arm’s reach or even in a different room.
You can also have a morning ritual. Having something planned every morning helps you from keeping the snooze button and going back to sleep. Whether you want to go to gym or just browse Reddit or watch your favorite YouTube channels, having something to look forward to every morning can help you get out of bed. A very good piece of advice is to go outside first thing in the morning. Humans are supposed to be waking up with the Sun, so it’s natural to go outside and catch some rays in the mornings.
Have a smart alarm. If you can’t afford the luxury of waking up naturally, it’s important to have an alarm that you won’t just slam off and go back to sleeping. Some examples are setting a radio with your alarm, and have it start quietly and gradually get louder, or playing your favorite songs and to help you dance out of bed.
The bed is only meant for sleeping. Watching TV, working or eating food in bed makes your brain associate these activities with your bed and so it makes it harder for you to fall asleep at night.
So there it is, apply some of these tips and hopefully you’ll soon be having a better sleep and as a result, a better day. And if you have other tips that you would like to share with us, please do so in the comments below. I’m tired and it’s the afternoon, so it’s the perfect time for a power nap. We’ll see you around.