Is your usual morning a bad mood, lethargy and apathy? The causes of persistent lack of sleep can be different. But if you exclude health problems and severe stress, only established bad habits and the wrong daily routine will remain. What prevents you from waking up quickly, cheerfully and in a good mood?
Non-compliance with the daily routine
The body “works” better if you strictly observe the daily routine every day. Experts advise eating, exercising and going to bed at the same time. This is a good habit that will help you to always be in a great mood and feel good.
It is better to organize your time and create a clear daily routine will help keeping a diary.
Long sleep on weekends
Do you think that sleeping until lunch on a day off can compensate for a week of lack of sleep with an early rise to work? You are wrong. By drastically changing the regime for only 1–2 days, you only “knock down” your biological clock. On Sunday, you won’t be able to fall asleep for a long time, because you have almost become an “owl”, which means that on Monday you will again get up “on your left foot” and spend the whole day only thinking about sleep. In addition, with a late rise, you probably won’t have time to carry out the important things planned for the weekend and the entertainment program, which definitely won’t improve your mood.
On weekends, if possible, start your morning up to 2 hours later than you usually do on weekdays. Do not forget about the importance of maintaining a constant regime — regardless of the day of the week.
A smartphone or tablet in hand late at night is a serious threat to healthy sleep. And this is a problem for many — until the news feed on your favorite site and all the photos of friends on the social network are viewed, the day is considered unfinished. Try to get rid of this habit that robs you of those very minutes (and sometimes hours) of longed-for sleep in the morning. The bright light emanating from the screen stimulates the brain to work actively, prevents you from relaxing and tuning in to a good rest.
When you are about to go to bed, let the smartphone remain on the bedside table, and not in your hands. You will have time to look at all the “important” news and letters tomorrow. Now is the time to rest. And don’t forget to turn down the volume on your device so that the spam email or the notification of a friend’s new uploaded photo doesn’t wake you up.
Sleeping with the TV on
With a TV working in the room, the same story as with a smartphone. It distracts, prevents you from falling asleep quickly. There is an opinion that turning on the TV, even when you are already sleeping, stimulates the active work of the brain, which means that in the morning you will not be able to get up in a good mood.
Falling asleep with the TV on is a bad habit that is better to get rid of. This is even if you turn the sound down to a minimum.
Heavy snack late at night
A heavy dinner or hearty snack shortly before bed is not a good idea. Firstly, it is harmful to the figure and the normal functioning of the digestive system. And secondly, a “working” stomach at full strength does not contribute to sound sleep — it will be difficult to find a comfortable position, heartburn may appear. There is also an opinion that those who like to have a tight dinner before going to bed often have nightmares.
Hunger tormented, which definitely will not let you fall asleep quickly? Arrange a light snack for yourself — a sandwich with grain bread and vegetables, a portion of cottage cheese or yogurt, a handful of nuts or dried fruits, a glass of kefir or fermented baked milk. From the late evening diet, sweet refined foods, buns, sandwiches with fatty meat should be completely excluded.
Alcohol before bed
It seems that a glass of wine or a glass of cognac with a light snack will help relieve stress after a long day at work. Yes, after that, you will feel a pleasant bliss and, most likely, “fall into” sleep as soon as you lie down in bed. But even a small dose of alcohol can disrupt the quality of rest — especially in the second half of the night. At first, the person is sound asleep, but after a while the number of sudden awakenings increases. In addition, alcohol can cause feelings of anxiety, nightmares and, of course, hangovers. Waking up with a headache, you are unlikely to do exercises and cook yourself a healthy breakfast.
It is better to leave a glass of wine for the weekend, when you can sleep an “extra” couple of hours.
The habit of sleeping with pets
It is believed that pet lovers who let pets into their bed are 50–60% more likely to wake up in the middle of the night. And restless sleep is a guarantee that the morning will not start with a positive.
It is better to take care of a separate bed for your pet. Not only will this help you sleep better, but it will also keep your bed clean. Just think how much bacteria, hair and dirt your furry friend brings to bed. All this then appears on the skin and hair, in the respiratory tract.
There are completely non-obvious habits that disrupt sound sleep. This includes the constant use of synthetic sheets, wearing low-quality sleepwear (pajamas, T‑shirts, shirts). Artificial fabric can disrupt the body’s thermoregulation, retaining heat, and cause discomfort. All this does not improve the quality of night rest.
When choosing bed linen and sleepwear, give preference to exclusively natural fabrics (linen, cotton, silk). They will be both convenient to use and useful for sound sleep. And some scientists even advise sleeping in the nude, without “burdening” yourself with pajamas.
Mess in the bedroom
You can’t fall asleep for a long time, thinking about whether you managed to do everything this afternoon? With “bad” thoughts, light cleaning in the bedroom will help to cope. Some scientists believe that the mess in the room provokes the active work of the brain — it makes a “conclusion” that the past day was left unfinished, and this feeling of dissatisfaction in oneself prevents one from falling asleep soundly.
No need to arrange a general cleaning every evening. It will be enough to constantly maintain cleanliness in the room, without scattering things around.