Trouble Sleeping? Try Some of These Quick Tips to Help you Sleep and Wake up Feeling Refreshed.
- SSF_I
- Feb 8, 2023
- 5 min read
Won't you like to improve your mood, treat others better, limit the stress in your life, and get sick less often? All of these are possible if you fix your sleep cycle, improve the quality, and in some cases, the duration of how you sleep. Given that we sleep about one-third of our lives, I think it is a good theme for this blog post. Nothing feels worse than waking up exhausted, which can impact your whole day. We all know the feeling when it is only two in the afternoon and you're in a meeting at work or in class and all you want to do is take a nap. Not getting enough sleep can lead to us making more mistakes, not getting as much work done, performing poorly, or not focusing when we need to. When your eyes start to drift shut, you are just fighting to stay awake rather than doing what you actually need to do. I know for myself there are a lot of things that I would like to improve upon and fix but I just don't know how. Sometimes with so much going on in our busy lives, it can be easy to let the little things slip, even though these little things can have such a big impact for good or bad. It is all about what works for you and fits your body and what makes it feel good. I know for me personally, that I enjoy getting up earlier; It makes me feel happier and more productive. However, I know very well that this is not the case for everyone, so again, you have to find what works for you and stick with that. In this blog, I'm going to suggest some things I think could be helpful to improve sleep and always help you to wake up feeling refreshed. I encourage you to try some of them to find out if any could work for you! :)
1. Wake up and Go to Bed at the Same Time Each Day:
This one is probably one of the hardest to do, however, it can have a lot of benefits. Only varying the time you go to bed by only about thirty minutes, and doing the same for waking, can help you to wake up feeling rested. When your body knows when it is bedtime and when to wake up, it will be better able to respond and help you to wake up naturally in the ideal part of your sleep cycle rather than being jolted awake by a screeching alarm when your body is not ready to be awake. I know this one is really hard, especially on the weekends, however, if you can limit as much variation as possible your body will thank you and also be able to respond better to what life has to throw at you.
2. Using the Power of Light to Your Advantage:
Light has a very powerful effect on our circadian rhythm and our sleep and wakefulness cycles. The body's internal clock is the main driver of the circadian rhythm (this is why the routine is so crucial) and is closely aligned with the day-night cycle. Getting as much natural light as soon as you wake up is crucial as it lets your body know that it is daytime and that it is time to be awake. Instead of sitting inside in a dark room, get outside or open the windows and let the sunshine in. I personally have started using a sunlight simulator alarm clock which is an alarm clock that shines a bright light before sounding the alarm. This allows me to wake up to the light rather than an annoying alarm. I have only been using it for about two months now but it has made a world of a difference, I would highly recommend it. Along with getting light in the morning, it is also important to limit the amount of light at night. This will alert your body that it is nighttime and it is time to get ready for sleep. I am not the most consistent, but whenever I remember I try to use blue light-blocking glasses at night. I have noticed a difference especially when I am watching tv or using the computer right before bed. I would give them a try.
3. Create a Morning and Night Routine:
Having a consistent morning routine of things that you regularly do can really set you off on the right start and help you to have a good day. There are so many ways that you can approach this and I think everyone can do it a little differently. The key is that you enjoy your morning routine and come up with something that is sustainable. Some people like to start the morning off slow by doing meditation, journaling, or reading while others like to get active by working out first thing in the morning. So you really have to go through some trial and error to figure out what works. I do think giving yourself some more time in the morning is always good so you don't feel like you have to rush getting to work or school. I think regardless of what you do, getting some water and stretches first thing in the morning is a great place to start. Another thing you could try is getting a cold shower when you wake up, this will also help your body become more alert and let it know that it is time to start the day. When it comes to a night routine, you want to let your body know that it is time for bed. Limiting blue light and relaxing by reading, journaling, turning off your phone, or watching a tv show can be a great way to unwind after a busy day. Hot showers are actually more beneficial at night and can help with sleep. Making your room dark and limiting noise (or using a noise machine) are other keys to getting a good night's sleep.
There are a lot of different options and ways you can improve your sleep and just the overall quality of your day. Maybe giving some of these a try could help out in some small way. Even if it seems overwhelming, just starting someone is key. You can live a healthy lifestyle you just have to believe and make the right steps and over time huge mountains will be achieved. It is possible and we are all on this path together. If you have any questions or need anything, please reach out. Thanks for reading. :)
Resources I've Enjoyed Recently:
Books:
Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker Ph.D.
Youtube
Seasonal Affective Disorder: How to Beat the Winter Blues by Dr. Mona Vand
How to Become a Morning Person in One Week by Zach Highly
5-morning Habits that will Skyrocket your Productivity
Podcasts:
The Quiet Person with the Answer by Greg McKeown
No Quitters Here: Expert Tips for sticking with your goals (whoop podcast)
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