Are you always tired in the morning? Wonder why you can’t stay focused and get things done? Just because you’re getting eight hours of rest, doesn’t mean you’re actually sleeping well.
Stress, bad eating, sleep apnea, and certain environmental factors can all impact your internal clock. For instance, eating a heavy meal for dinner will cause your body to work harder at night to digest it, leading to poor sleep.
It’s in your power to catch more zzz’s and wake up refreshed.
Try these sleep hacks tonight to wake up ready for work tomorrow with naturally boosted energy.
The Connection Between Sleeping and Waking Up Refreshed
Quality sleep is essential for maintaining overall health and well-being.
During sleep, your body undergoes several vital processes, including muscle repair, memory consolidation, and hormone regulation.
A good night’s sleep ensures that you wake up feeling refreshed and ready to tackle the day’s challenges.
Balancing Your Sleeping Hours
Balancing your sleep hours involves understanding your body’s internal clock, or circadian rhythm, which regulates sleep-wake cycles.
Aim for 7-9 hours of sleep per night, establish a consistent sleep schedule, and create a sleep-conducive environment to improve your sleep quality.
Let’s jump into some hacks for better sleep!
Turn Off Your Gadgets
Start by turning off the TV, smartphone, iPad, and other devices you’re using at bedtime. These gadgets emit blue light, which suppresses melatonin production and affects sleep quality.
Researchers have also linked blue light to a higher risk of breast and prostate cancer, obesity, and cardiovascular problems. The more you use electronic devices, the more your health will suffer.
Cut Back on Alcohol
Drinking a glass of wine before bedtime may seem like the perfect way to relax. Even though alcohol helps you fall asleep more quickly, it affects your circadian rhythms. This leads to a more disrupted sleep, vivid dreams, and low energy the day after.
Try Aromatherapy
Essentials oils are highly concentrated and boast relaxing effects. Inhaling lavender essential oil, for instance, will have a greater impact on sleep quality than drinking lavender tea. All you need to do is to diffuse it into the air or pour a few drops on your pillows – or in bathwater.
Experiment with different essential oils to find one that works best for you. Try lavender, chamomile, ylang ylang, sandalwood, or bergamot oils. These healthful concoctions relax the mind and body, lift your mood, and promote a restful sleep.
Create a Bedtime Routine
Humans are creatures of habit. Our bodies need a consistent schedule for sleep, eating, and work. Going to bed and waking up at the same time each day can improve your sleep and well-being.
Whenever you stay up past your normal bedtime, you’re disrupting your internal clock. Plus, your body begins to produce stress hormones that further affect your sleep and energy levels.
Eat for a Better Sleep
What you eat before bedtime can make or break your sleep. Avoid large meals, fatty foods, chocolate, and sugary treats.
The perfect bedtime snack should be high in protein and amino acids. Casein protein shakes, cottage cheese, yogurt, and fish are all a great choice.
Also, get your bedroom ready for a good night’s sleep. Eliminate noise, set the temperature lower than usual, and block any light. Wear an eye mask and earplugs if necessary.
Optimize Your Sleep Environment
Creating a sleep-conducive environment is crucial for a good night’s rest. Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to block out disruptive noises and light.
Also, keep your bedroom clutter-free and reserve it solely for sleep and relaxation. Investing in a comfortable mattress and pillows can also significantly enhance your sleep quality.
Limit Your Caffeine
Caffeine is a stimulant that can interfere with your sleep. Avoid consuming caffeinated beverages like coffee, tea, and soda at least 6 hours before bedtime. Instead, opt for herbal teas or warm milk to help you relax.
Be mindful of hidden caffeine sources like chocolate and certain medications. Gradually reduce your caffeine intake if you find it hard to eliminate it completely from your diet.
Stay Active During The Day
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous workouts close to bedtime, as they can be stimulating.
Incorporate activities you enjoy, such as walking, swimming, or yoga, to make exercise a consistent part of your routine. Physical activity also helps reduce stress and anxiety, which are common barriers to a good night’s sleep.
Practice Mindfulness And Relaxation Techniques
Incorporate mindfulness and relaxation techniques, such as deep breathing exercises, meditation, or progressive muscle relaxation, into your nightly routine. These practices can help calm your mind and prepare your body for sleep.
Set aside 10-15 minutes before bed to practice these techniques and create a peaceful transition to sleep. Consistently practicing these methods can improve your overall mental health and enhance your sleep quality over time.
Avoid Heavy Meals Before Bed
As tempting as that extra slice of cake or bowl of ice-cream may be, eating a large or heavy meal close to bedtime can disrupt your sleep. Try to finish eating at least 2-3 hours before going to bed. If you’re hungry, opt for a light snack like a piece of fruit or a small handful of nuts. Avoid spicy or acidic foods that can cause heartburn or indigestion during the night. Maintaining a balanced diet throughout the day can also support better sleep patterns.
Before You Go – Download The Air Doctor App!
With the Air Doctor app in your pocket, you can access medical advice, get prescriptions, and receive expert medical guidance wherever you are in the world!
Air Doctor’s easy-to-use app gives you:
- A global network of over 20,000 multi-lingual doctors and specialists
- Choice of clinic, at-home (hotel), and video consultations
- Active in 78 countries
- Cross border prescription services
- Video consultation services in up to 21 languages and 84 countries
- 24/7 multi-lingual support
- Transparent pricing, and reviews
- Most common medical specialties
