Hi Friends of Oompf, it’s Alvan here. Today we will be talking about tips to help you sleep better and wake up feeling fresh.
Many of us go through hectic lifestyles due to different reasons like work or becoming a new parent. Most of the time, we are not getting the sufficient rest we need and we wake up feeling unrested, sluggish and even more tired. Some of us also have trouble actually going to bed at night which causes us to feel like death during the day. Today we are going to talk about some simple tips to help you not only get a better quality of sleep but also how you can wake up feeling energised.
1. Go to bed by 10pm
If possible, instead of burning midnight oil trying to get your work done, have an early night and develop the habit of waking up early to get work done. Between 10pm- 2am is the timing where your body is repairing muscles, tissues, skin and. organs so getting sleep between those hours are crucial to how you feel the next day. Forming a routined sleep pattern also helps your body to fix its sleep cycle so that by 10pm you will start feeling sleepy. If you suffer from insomnia, try to turn off all bright lights by 10pm and use warm lamps instead. Also avoid staring at electronic devices an hour before bed.
2. Exercise in the morning
Exercising in the morning can actually help to boost your energy levels and mental clarity, leading to a more productive day at work. It does not necessarily need to be a 1 hour workout at the gym but even a 30 minute jog or 20 minute swim will get your body prepared for the day ahead. Studies also show that people who exercise at 7am tend to have longer and deeper sleep at night compared to a person who exercises in the afternoon or evenings.
3. Get enough sunlight!
Your body creates a hormone called melatonin that is critical to helping you sleep. This hormone is produced as a response to darkness which is why you start to feel sleepy 2 hours after the sun sets. Sunlight helps to regulates your circadian rhythm by telling your body when to increase and decrease your melatonin levels. So, the more daylight exposure you can get, the better your body will produce melatonin when its time to go to sleep.
These 3 simple tasks may seem too good to be true but try to practice it consistently and you will notice an improvement in your quality of sleep and wake up feeling more refreshed!
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