Sleep is important because it has a big impact on our well-being. There are many factors out there that can affect sleep quality and some you aren’t aware of. This can leave you feeling rested when you wake up in the morning and you start looking forward to sleeping again in the evening. If this sounds like you, this article going to help you. Below are some of the things you need to start doing so you wake up rested and ready to start your day.
Making sure you are meeting your sleeping needs
If you want to wake up feeling rested, you have to make sure you have enough sleep. How much sleep should you be aiming for?
An adult needs to be getting seven to nine hours of sleep a night. When you don’t get enough sleep, you will have sleep debt and other health effects like memory impairment, obesity, diabetes, metabolic syndrome, mental health problems, increased risk of stroke and heart attack, cognitive issues, and more.
If you are getting less than 7 hours of sleep every day, make an effort to. You should have a close look at your schedule and try fitting in at least 7 hours of sleep every day.
Below are tips that are going to help you get enough sleep
If you have cut down on sleep because you want to do other activities, then you are not going to get enough rest. It is important to get enough sleep because it makes you more productive and you can do more in the same amount of time. You need to also look at your overall schedule in the same process. Instead of working out in the evening, do it in the morning. This is going to leave you feeling more energetic during the first half of your day. This is also going to help you avoid being too alert in the evening.
Sleep and wake up at the same time every day
The brain likes consistency. When you go to bed and wake up at the same time each day, it becomes easier to fall asleep and wake up in the morning. Having an inconsistent sleep schedule is going to increase your stress levels, which will further affect your sleep.
Taking gradual steps
If you have been going to bed at 1 am, it is going to be a challenge to switch it to 10 pm. You will be in bed tossing and turning and end up falling asleep later than normal. You can shift your bedtime gradually; go to bed at least 30 minutes earlier then stick to that for a couple of days. When the body adjusts to this new time, you can adjust it by 30 minutes again. Repeat it until you get to your desired bedtime.
Learning to fall asleep fast
If you toss and turn for a couple of hours before falling asleep, you will wake up feeling tired and groggy.
This makes it a good idea to know how can fall asleep faster. There are many techniques out there you can use to doze off fast. Below are some of the most efficient methods you can use to fall asleep fast.
Breathing exercise – The most common one is the 4-7-8 method or Yoga breathing techniques. The main goal of these techniques is slowing down your breathing, which is going to result in other vital parameters, such as blood pressure, and pulse, slowing down too. Your body goes into a state of relaxation and it also deeper sleep.
Progressive muscle relaxation (PRM) – The goal of the technique is to alleviate muscle stiffness at the end of the day, and trigger a relaxation response. To perform PRM, tighten your forehead muscles and ten relax them for ten seconds. Close your eyes very tight for ten seconds and then relax for ten seconds. Move down to the feet. Tighten and relax muscle groups by doing it one at a time. To get even better results, combine the method with guided breathing – inhale as you tighten and exhale as you relax your muscles.
Visualization – this sounds counterintuitive, but this can help induce drowsiness and help you fall asleep fast. Using your imagination can help your sleep. Guided imagery will help you remain the in the present and you can focus on how you are feeling so you can push away intrusive thoughts. It is also going to help those with anxiety, which is one of the most common issues when it comes to getting quality sleep.
Finally, did you know that a messy bedroom could be keeping you up at night? It has been scientifically proven that clutter can increase anxiety and make it harder to get a restful night’s sleep. When furnishing mid century modern spaces be mindful of ensuring that you have ample storage so that you create a calm restful place to sleep.