Do you ever wake up feeling tired, lethargic, and groggy? You can actually wake up feeling more refreshed by following a few key tips. Hereâs my advice to wake up feeling refreshed and get the most out of your day
Stick to a schedule:Â Most people donât really have a schedule regarding when they go to bed and I feel itâs really important to have one. When you go to bed at a similar time every evening, your brain will be programmed to know when to signal that you are tired. This works great for me as I go to bed every night at the same time and wake up at the same time without an alarm! I have trained my body around its 24 hour clock to be ready for bed at a certain hour.
Avoid bright lights before bed:Â There is no T.V. in my bedroom! Watching T.V. or being on the computer right before bed is one of the worst things you can do if you want to fall asleep and feel refreshed the next morning. Excessive light before bed can interfere with the secretion of melatonin in your brain and this can negatively affect your sleep cycle.
PLUS: The darker the better for a good nightâs sleep
Do not drink caffeine late in the evening:Â Caffeine is a stimulant and can increase alertness and levels of concentration but it can also keep you awake and prevent you from getting the necessary rest you require. You should try not to consume caffeinated beverages after six p.m. because it can take a long time before this drug is cleared from your blood.
Do not drink alcohol before bed:Â Drinking alcohol can cause dehydration but can also affect certain chemicals in the brain which are necessary for you to fall asleep and sleep soundly. The amount of alcohol needed to do this is not that large but the effects on your sleep quality will be noticed the next morning. Have you ever woken up after some mild or moderate late night drinking and felt quite sluggish? This may be a result of a combination of poor sleep quality and dehydration.
Do not go to bed hungry:Â This is a very common reason why people do not wake up feeling energetic. They eat their last meal around five or five-thirty and retire at 11:00 p.m. By the time they are in bed and trying to fall asleep, their level of blood glucose drops. This can stimulate hormonal secretion that can activate certain centers of the brain which cause alertness and hunger.The best way to manage this very common mistake is to eat a snack approximately 60 minutes before bed. I recommend foods which will not raise your blood sugar levels dramatically such as whole grain pitas, hummus, low fat cheese and veggies, nuts, peanut butter, or even some lean protein like chicken. If your blood sugar is regulated while you are asleep, chances are that you will awake in a more energetic state.
Relax before you go to bed:Â Have you ever tried to go to bed when you are upset or angry? If you have, the next morning is not that pleasant of an experience. If you are stressed before bed, it will be much more difficult for you to relax enough so you can fall asleep. Try some deep breathing exercises for 10 minutes before bed every night. I use a diaphragmatic breathing technique and it works very well for me. Sometimes a good soak in the bathtub can also be an excellent way to unwind before bed.
Source(s) for Todayâs Article:
Murray, M., et al., Encyclopedia of Naturopathic Medicine (Prima Publishing, 1998): 602-608.