Are you short of energy? Are you thinking of taking supplements? Do you wear blue glasses in the evening?Before you enter Bio hacky Why not try a simple fix, something boring, obvious and effective.
Most adults need 7-9 hours of sleepOn average, every night. This varies, so it can be a 7-hour person or a 9-hour person. (Young people usually need more; older adults may be okay with less.) So if you always feel tired, the first thing you should ask yourself teeth: How much time do you spend in bed? If not At least that 7 hours, that’s not enough.
If you’re having a hard time waking up on time, but you can easily fall asleep when sitting quietly (as you’re watching a movie), you probably don’t get enough sleep.And if you know you should sleep more, but don’t know how to do it, here’s the basics of sleep hygiene You need to master.
How to stick To sleep schedule
The top priority here is to set a wake-up time that you can stick to every day. Consistency is important here. Do not set an alarm at 6 am. I sleep on weekdays and until noon on weekends. If you can’t be completely consistent- In the case of shift work-Adjust as needed, But do your best.
Next is the setting of bedtime. Know how long you need to hit the hay to get enough sleep before the alarm goes off.Then work in the opposite direction from that To understand when to start changing into jama and other things that your night routine involves.
The key to both steps is to prioritize sleep. If you haven’t been able to get enough sleep lately, wait a few weeks and make your bedtime and wake-up times (and about 9 hours in between) your top priority on your calendar.Don’t go out late or get up Procrastination of revenge.. Once you modify your sleep schedule, you will occasionally have time to indulge.
Include these in your bedtime routine
So what’s in that routine? You can decide on the details, but sleep experts recommend that you include:
Sticking to this routine will help you stick to your sleep schedule (you can’t be in the middle of the movie at 10pm if you refrain from starting it at 9pm) , And that Helps you get into a relaxed mood to sleep.
Do what is happening when you are awake
Your body expects bright light and food during the day, so providing them at the right time will help get your internal clock on track.
- Plenty of sunlight in the morning.. (In winter, light box May be useful. )
- exercise.. You can combine this with Nikko by going for a walk in the morning or at lunchtime. But any kind of exercise will help you sleep better.
- have a meal.. We sleep best when we eat during the day. If breakfast fits your schedule, consider making it regular.But at least don’t eat right Before going to bed.
Avoid caffeine and alcohol in the evening
Caffeine keeps you and it stays longer Than we are aware of. Even if you are drinking 200 milligrams of coffee at noon, you may still have about 100 milligrams of coffee left in your system at 5 pm and 50 milligrams of coffee at 10 pm.
The rate at which caffeine is broken down varies from person to person, but in general: IIt affects you more than you think. If you think of yourself as someone who “can get to sleep quickly with an energy drink,” you’re probably denying (a). you Caffeine tolerance has increased significantly because people who clicked on the article about improving sleep and / or (b) drink a lot to stay awake. This is because you don’t get enough sleep. So you are always tired. Work in your favor and break the cycle.
An easy way to undo is to give yourself a cutoff time. There is no caffeine after 5 pm. When it becomes part of your routine, return at 2:00 pm or noon.
Alcohol is another chemical that affects our sleep. Drinking before bed may make you sleepy, but it tends to impair the quality of your sleep. If you’re not sure, start keeping a sleep diary. If you don’t have a sleep tracking gadget, it’s okay to write it down on a piece of paper. See if you can sleep better on a non-drinking night. ..
Make your bedroom a dark little cave
A cozy cozy bed will help you sleep faster. Darken it with a blackout curtain or eye mask If necessary. If you cannot completely silence your surroundings, use a white noise machine or earplugs to keep quiet. And make it a comfortable temperature. Most people prefer a cool environment of about 66 degrees Celsius, which also varies from person to person.
Comfortable sheets and pillows will help. If you’re throwing and spinning all the time, find out if you’re physically worried. (New mattresses may not be on budget, but harder or softer pillows are an easy fix.)
The tips here are at least the basics to do try, May not need all aspects to be a textbook. For example, if the room is set to 66 degrees, it freezes, so keep the thermostat 1 tick warm and always have a warm duvet even in the summer.
You can bend certain rules, but you cannot bend other rules. I always get a good night’s sleep when I drink alcohol, but I don’t mind late meals. Once you get a good night’s sleep on a regular basis, you can start playing with your routine.
And if you do everything you can for good sleep hygiene, you yet I’m always tired Consider seeking medical assistance If you have sleep apnea or another condition that can affect your sleep or energy levels.
How to Master a Working Sleep Routine
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