Best Tips To Sleep Right & Feel Energized The Following Day

Best Tips To Sleep Right & Feel Energized The Following Day

Sleeping is one of the crucial factors for both physical and mental health. How energetic and productive you are the next day depends on how much sleep you got the previous night. Most people toss and turn at night and struggle to get a good sleep. Many stay awake until the early hours of the morning in trying to get sleep. In order to fix sleep disturbance, the only way to check is to make sure that your daily routine is in place. Unhealthy daytime habits can lead to poor sleep which affects your mood and creativity leading to many health-related ailments too.

Keep Your Sleep Cycle In Check It is very important that your body is in sync with a proper sleep-wake schedule. This way you feel refreshed and have more energy to accomplish many of your tasks at ease. In order to bring this into effect, you have to follow certain tips. 

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Setting a time to sleep and wake up every day helps a great deal. Experts from Wakefit opine that this habit helps in setting your body's internal clock and enhances the quality of your sleep. Sleeping at a time when you feel tired helps in getting sleep easily instead of tossing and turning.

Sleeping in during weekends can again ruin your body cycle. Therefore, even during the weekends, sleep and wake up at the same time so that your body's internal clock is not disturbed.

If you would like to nap during day time, restrict your nap times to 15 to 20 mins in the early afternoon and not more than that.

Control Exposure to Light Melatonin is a hormone that is controlled by the amount of light you're exposed to. This hormone is essential for the sleep-wake cycle. That's why, when it is dark, your body automatically prepares itself to sleep and wakes you up when it is bright making you awake and alert. Here are a few things you can do to control your melatonin levels:    

Exposing oneself to bright sunlight in the morning can be a good thing. Letting the sun hit your face helps you wake and allows your mind to wake up making you alert.

Allow natural light to enter your house and keep the curtains and blinds open as much as possible during day time.

Before 1-2 hours of your bedtime, avoid exposing yourself to bright screens such as mobiles, tablets, computers or TV. Keep your room dark at night to let your body know that there is less light and fall asleep easily.

Exercise your Way to Get Good Sleep

Exercise can help you fall asleep easily. It has been noted that people who exercise are able to sleep better at night and not feel sleepy while being active during the day time. Exercise

helps in increasing your phases of deep sleep making you feel relaxed even with a few sleep hours.  

Exercises are very important to get good sleep. Quality of sleep is better among people exercising regularly.

Exercises are very helpful to speed up metabolism and increase body temperature and hormone production. When you work out in the evening or close to bedtime, then these hormones can cause disturbed sleep.

Food that Keeps your Body Healthy Food habits go a long way in governing the way we sleep:  Caffeine can cause sleep disruption up to 12 hours after drinking it. Therefore avoid drinking coffee.  Do not have heavy or very spicy meals at night as it can lead to stomach trouble and heartburn disturbing your sleep.  Alcohol is also the worst friend if you are trying to establish a sleep routine.

Wind Down and Create your Own Space Another culprit as to why people do not sleep well is stress and anger. This can cause an adverse effect on sleeping patterns:  Managing stress is very important to sleep well. Stop thinking about what happened during the day and its consequences.  Create a bedtime routine where you are able to meditate for a few minutes and get your head cleared.  Follow breathing exercises to relax and unwind. Listen to soft soothing lullaby music to sleep calmly.

Better Sleeping Environment

Once your body is ready to sleep, it is important that you are able to forget everything and lie down.  Keep your room away from any noises as much as possible. Choose a room that is less prone to noise and shift your bed there.  To get good sleep keep your room cold and make sure that there is enough ventilation for air circulation.  Ensure that your bed is comfortable for you to sleep in. Choosing right mattress and pillows is also vital. Choose a mattress that is made of memory foam so that your body gets full support as these can contour according to your body type.

Sleeping is definitely an essential activity and one that is important for your body. Make sure that you follow a specific pattern and do not deviate from it until your body is trained to this new routine.