5 Nighttime Habits to Feel Less Tired
Are you looking to feel less tired? The feeling of morning tiredness is usually the result of a bad night’s sleep. In fact, when we have trouble getting enough sleep or develop insomnia, one of the first symptoms we notice is that tiredness that interrupts our day.
Taking a nap seems to be a quick way to reduce that annoying feeling. However, naps aren’t always a good idea, since they can affect nighttime sleep and contribute to the cycle of poor rest. So, what can we do about this situation? Easy! Improve our habits before going to bed.
5 Night-time Habits to Feel Less Tired
The National Sleep Foundation points out that having healthy sleep habits can make a difference in improving our quality of life. These habits, applied to your nightly routine, are grouped into what we call “good sleep hygiene”.
In this regard, a review published in the medical journal Sleep Medicine Reviews highlights that good sleep hygiene helps to combat sleep disorders and morning tiredness. In addition, in the medium and long term, it’s a determinant in the prevention of diseases associated with poor sleep. Here are some recommendations.
1. Eat Light at Night and Stick to a Balanced Diet
Maintaining a proper diet is key to combat the feeling of tiredness. If we get all the necessary nutrients, we’re less likely to have low energy during the day. However, if we want to avoid nighttime discomfort associated with food, we should eat a light dinner.
A study published in Advances in Nutrition highlights that some foods can promote rest, while others, on the contrary, can cause sleep difficulties. Therefore, you should try to eat dinner two hours before bedtime and avoid overly copious dishes.
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2. Don’t Take Work to Bed
This isn’t just so that you won’t be thinking about problems when you go to bed. This is more related to getting used to using your bed for sleep rather than other things like eating, working, or even watching television.
In recent years, several studies have shown that working, studying, or doing other tasks in bed can have an impact on sleep problems and feelings of tiredness. This is especially true when technological devices are used.
3. Drink Enough Water
Optimal water consumption throughout the day is essential to avoid feeling tired. Although it shouldn’t be consumed in excessive amounts at night, it’s important to drink it several times during the day. Research shows that low fluid intake affects physical and mental performance
4. Help Yourself with Meditation
You don’t need to spend long hours meditating. However, if you want to feel less tired and, incidentally, sleep well, you can spend a few minutes meditating before going to bed. As a study published in JAMA Internal Medicine shows, this type of intervention has demonstrated positive effects against sleep problems and the daytime disability they generate.
5. End the Day with a Nice Warm Bath
Baths with warm water are relaxing and help to reduce body tension. Because of this, they’re recommended during the evening, especially when difficulties in resting become evident.
You should pay more attention to nighttime routines if you want to reduce the feeling of morning tiredness. Sometimes, it’s the lack of good sleep hygiene that accounts for fatigue and poor performance.