Do you find it difficult to wake up in the morning? In that case, pay attention to this series of mistakes that may be making this even harder for you.
And if you sleep eight hours but you still feel tired, you may be surprised to discover why.
1. Not having a daily routine
Not having a clear daily routine will make it much more difficult for you to wake up in the morning.
It’s important to bear in mind that our life is governed by our circadian rhythm or simply put, biological clock, which works to alternate between periods of maximum and minimum activity.
- If instead of following guidelines and routines, we go to bed at different times each day, we’ll break these cycles.
- This can cause drowsiness and fatigue. This is why it’s important to go to bed at the same time every day.
2. Don’t spend the weekend in bed
Although the idea may be tempting, do not spend the weekend in bed.
If on work days you sleep between 5 and 6 hours and then spend twice as long in bed at the weekend, you’ll alter the biological rhythms of your body.
- You’ll disturb your sleep. All this can lead to a higher risk of the onset of type-2 diabetes, cardiovascular diseases, and obesity.
- You can avoid all this if you try to get up the weekend using an alarm clock.
3. Don’t snooze your alarm
If you sleep just a few more minutes once your alarm has gone off, there are no benefits. The only thing you’ll achieve if you go back to sleep is to enter a deep phase of sleep and, when you wake up, you’ll feel even more tired.
- The best you can do is set your alarm for when you’re really going to get up. This way you’ll also exercise your will power.
4. Don’t leave a light on
When the retina of the eye sees light, the production of the hormone melatonin is slowed down. This hormone is responsible for regulating circadian rhythms. And this can lead to a sleeping disorder.
- This doesn’t just happen with natural light, but also if we see a flickering light on the television or a phone’s LED. So, the best thing you can do is turn off any equipment in the bedroom.
5. Don’t skip breakfast
Breakfast will help your biological clock work correctly.
Bear in mind that if you wait too long until your first meal, your body will increase your level of cortisol, the stress hormone.
6. Eating sweets and carbohydrates
Don’t eat sweets or carbohydrates at night. Eating this type of food at night is bad, not just you’re your weight, also for sleep.
- For example, products with a high glycaemic index increase cortisol levels in the body.
- It’s an effect that lasts for five hours, so it’s best not to eat pizza, sweet bread, or potatoes at least five hours before going to bed.
The best thing is that you choose to replace them with foods like yoghurt or low-fat meat.
7. Do not have a messy room
If you have a messy room, you’ll only be reminding your brain of all the things that you haven’t had time to finish during the day.
You won’t have this feeling if you have a room a bed with fresh sheets and good smell, as this will be an incentive to go to sleep earlier.
Therefore, to sleep well you must tidy your bedroom regularly and keep it well organised.
Following all these steps will be much easier than you think, so don’t hesitate and get to work with them.
If until now you’ve not managed to have a good night’s sleep, you’ll see how you can achieve this at least much simpler than you thought.
You just have to follow these key points.