Almost everyone knows how important sleep is. Lack of sleep is not only harmful to your health but also affects your performance at work. It is for this reason and more, that many people strive to get enough sleep whenever they can. Although easier said than done, an unhealthy diet, lack of exercise, and, using electronic devices (screens) emitting blue light can have a tremendous effect on your health and even put your biological clock in disarray. Outlined below are a few tips and tricks on how to get enough sleep and wake up feeling rejuvenated.
- Avoid Hitting the Snooze Button
Many of us have fallen victim of this at some point in our lives. While hitting the snooze button may help get you a ‘few more’ minutes of sleep, it actually messes up the entire day and body’s routine and internal clock. As refreshing as it may seem, the few minutes of extra sleep time only makes you fatigued and burdened when you try to wake up. It is possible most people wake up moody soon after the second alarm goes off. This is because the body translates this as interruption during sleep, which can have a significant impact on your performance the next day.
If the alarm goes off at 8 in the morning, make it a habit to get out of the bed as soon as the alarm sounds. Sticking to that routine even during holidays will enable you to wake up feeling rested and fresh. You should however avoid the urge to sleep a few more minutes before waking up.
- Let in The Natural Light
Scientists have discovered that some cells in the eyes are specially designed to help the body set its circadian clock, hence have nothing to do with vision. These cells take in natural light thus helping us know when it is time to wake up.
Letting sunlight in therefore stimulates these cells activating all your natural senses. This sees you get a boost in alertness, energy, and even easier to wake up. For this reason, it would be advisable to draw the curtains the first thing after getting out of bed. This should allow more light in thus enabling the body to adjust to daylight. Putting on the lights might also help you wake up as well.
There is more to regular body exercise than simply keeping fit. Working out in the morning helps keep the blood pumping, breath faster, and even get your muscles warmed up ready for action. The increased breathing rate and blood flow helps deliver oxygen-rich blood to all parts of the body, which again increases attention and alertness. You however don’t necessarily have to go to the gym early in the morning; jogging, walking briskly, and simply taking the stairs is exercise enough for your body.
Our bodies also release serotonin while we exercise. This is the hormone responsible for good moods and satisfaction. Getting serotonin levels up during the day also translates to good night sleep.
- Avoid Using Electronics While in Bed
Computers, TVs, smartphones, and other electronic devices have become part and parcel of our lives. In the technological world, everyone will want to spend some time on social media, watch movies, or even play some games on their gaming consoles even while in the bedroom. These electronic devices interfere with the bodies clock system making it hard to fall asleep.
As relaxing as it may seem, playing a game or two on your console, or checking out the social media while in bed actually puts a lot of strain to your brain. The light emitted (blue light) by screens affect melatonin levels making it hard for one to fall asleep. Avoiding these devices in the bedroom, or bed is the first step to getting good quality sleep. Be sure to create a soothing environment in the bedroom that promotes sleep, and be sure to turn off the TV or phone just before getting on the bed. Experts recommend avoiding electronic devices at least 2 hours to bedtime to promote sleep.
- Invest in A Good Mattress
The mattress plays a considerable role in the quality of sleep one gets. A good and comfortable mattress is a must-have if you are to sleep like a baby at night. Even the slightest hint of discomfort on your mattress can make getting enough sleep almost impossible.
A compressed blood vessel means reduced blood flow, which the body translates into discomfort hence jerks you out of your sleep to toss and readjust. While a firm mattress may seem comfortable for some, it is advisable to look for a mattress soft enough to support your physique. Too firm a mattress will only cause you to toss more, while an overly soft mattress might lead to back, neck, and shoulder pains. Taking your time to find the right mattress almost always pays off. This one from Mattress Firm gets nice reviews. You can also have the sales attendant help you find the right mattress for your needs. Try sleeping on the mattress first, and ask your partner to do the same, to identify one that is comfortable enough for your needs.