If you are managing to sleep the recommended hours a day, yet still wake up groggy and remain tired throughout the day, then it is time to take a look at the quality of your sleep. Getting the perfect amount of sleep doesn’t matter if you are not supporting your body efficiently through top quality sleep.
First of all, we all have an internal clock in our body, this is more commonly referred to as the “Circadian Rhythm”. This is essentially the natural sleep – wake cycle of the body.
For example ever wondered why you wake up the same time every day even if you don’t have an alarm set. Your bodies Circadian Rhythm is responsible.
A few pointers for a good quality rest
- Try to maintain a routine, this means going to sleep the same time every day as well as waking up at the same time. This helps your body to set a reliable and efficient internal clock, helping to ensure it does what it needs to while you sleep, leaving you feeling refreshed in the morning.
- Although this may be difficult, it’s better to avoid those days of sleeping in. Even if you went to sleep late the night before. As little as a few hours difference in your sleeping patterns can disrupt your internal clock, if you keep differing schedules between weekdays and weekends you may even experience symptoms similar to that of jetlag.
- If you feel that more sleep is necessary after a late night, it is more advisable to take a nap during the afternoon as this will not disrupt your sleeping cycle.
- If you struggle to sleep, napping may at the same time as helping you, cause you problems. It is a good time investment to map your napping time to match that of your sleeping states, this means time a nap to last between 15-20 minutes.
Ways to avoid tossing and turning, making falling asleep more difficult and disrupting your sleep cycle.
- Avoid LED’s for approximately an hour before it is time to go to sleep. This means no late night TV or cell phones and so forth.
- If you are a reader, be smart about reading. Certain E-books have a higher exposure of LED’s which may lead to a need to avoid them more than that of other products.
- When it’s time for you to visit duvet-land, try to ensure the room is as dark as possible. The darker it is, the better that you will sleep!
- If you don’t feel tired before it is time to go sleep, taking a bath will help relax the muscles in your body, promoting drowsiness and the willingness of your brain to fall asleep.
A few things to avoid to allow an easier night trying to fall asleep!
- Avoid the caffeine addiction. Having a little bit of caffeine is never a problem, however, a high intake may cause lack of sleep for up to 12 hours afterwards.
- Try to avoid rich or fatty foods before just before going to sleep, these can cause you to stay awake due to digestion or due to the richness of the food, that horrible heartburn everyone hates!
Following this advice, you can avoid that horrible feeling of lack of sleep when you know that you have slept enough. Which is vital for our everyday lives in order to be productive and, in general, have a healthier lifestyle. Always keep in mind your routine is essentially the most vital component to ensuring is kept when trying to keep a healthy, quality sleep pattern.