Forgotten alarm closts, lack of energy and constant fatigue in the morning are familiar problems for many. Lack of quality sleep or violation of the regime can significantly affect productivity, mood and overall well -being. However, there are proven methods that will help improve sleep quality and get rid of morning fatigue.
We have collected some proven practices and simple habits that will help you fall asleep faster, wake up with the full strength and feel cheerful throughout the day. By changing your mode and approach to sleep, you can significantly improve its quality and improve energy from the morning.
Set the sleep schedule
1. Go to bed and wake up at the same time every day.
This is important for your body to get used to a sustainable sleep. Most adults need at least 7 hours of sleep a day, so try to go to bed earlier to wake up cheerful and fresh.
2. Follow the sleep graph even on weekends.
Your body will wake up at this time naturally if you strictly adhere to the set schedule.
Set the mode of preparation for sleep
Avoid sleeping activities. These include:
• use of gadgets (phone, laptop, etc.);
• use of caffeine;
• daytime sleep;
• drinking before bedtime.
Try to complete all the activities one hour before bedtime to give the body time to relax.
Put one alarm clock
Do not burn a few alarm clocks. According to 2022 research, sleep fragmentation can increase fatigue and reduce memory.
If you are accustomed to put an alarm clock on a few repeated signals, then try to move it away from the bed to get it off to turn it off.
Adjust your diet
An overview of 2021 studies has shown that healthy eating can improve sleep quality. Avoid high sugar products or ultra -treated products as they can worsen sleep.
Focus on a balanced diet that includes:
• fruits;
• vegetables;
• whole grain products;
• legumes;
• seeds and nuts;
• Useful fats such as avocados and olive oil.
Also, try to avoid large portions of food at bedtime.
Do regular exercise
In 2021, regular exercise improves sleep quality, including reducing the severity of insomnia and daily drowsiness. At the same time, the intensity of exercises is important: moderate exercises help better than excessively intense.
Don't forget about daylight
Daily light helps to adjust the circadian rhythms.
Try sleeping with open blinds to wake up from natural light. If the window is cloudy, turn on the light or start an alarm clock with lighting.
Contact your doctor
If you have tried all the methods but cannot wake up cheerful, you may see a doctor. Participation in sleep studies can help diagnose sleep disorders that adversely affect your well -being. The doctor may recommend additional treatments or refer to a specialist for a more detailed examination.
