Have you ever thought about why you wake up feeling refreshed one day and groggy another day? Or what about why you can fall asleep easy one day and another day it is very hard to go to sleep. Why am I waking up at 1 am or 3 am? There are different stages of sleep which makes it so complicated and different for everyone. While the information I’m about to share wont improve your sleep overnight but it might help you to get some better sleep and help you feel better when you wake up in the morning.
Start with these simple hacks and see your sleep change for the better. They will help regulate your body’s internal clock so that you can achieve a better quality sleep and leave your tossing / turning insomnia days behind you.
Morning sleep routine
- First try and wake up at the same time everyday (even on your off days). This will help set your body’s internal clock and eventually lead to you not needing a alarm clock. Coffee could be just something you like to drink and not something you need to drink to wake up.
- As for sleeping in on your off days, a different sleep schedule could create you feeling more tired during the week.
- If possible start your day off with some natural sunlight.
Daytime sleep routine
- Are you getting regular exercise? There have been numerous studies that have shown that exercise improves sleep quality. It will not be I worked out today so I will sleep great tonight. It will take time to regulate your body. Movement is needed and even a quick or short walk will help and improve your sleep quality in the end.
- If possible take a afternoon nap for about 15-30 minutes in the early afternoon. This will help make up for lost sleep. This should not be a regular routine.
- In your work area if possible keep the blinds open and get in as much natural light as possible. This will help make up for all of the hours you are in a building and not outside enjoying the natural light.
Evening sleep routine
- Wind down about an hour or two before your bedtime (you should have a set bedtime) this includes actives with your electronics. This will allow you to start to relax and relax your brain. You could try something like a warm shower or an audio book.
- Turn your electronics to night mode or dark mode to help filter out blue light. The blue light will disrupt your sleep cycle.
- Set a bedtime, follow it even on your off days if at all possible. It will help your internal clock. Try and set the bedtime so that you get at least seven hours sleep. Some phones have an alarm you can set and it gives you a notice that you are getting close to your bed time so that when the time hits your already in bed and ready to shut down completely.
- Your bedroom should be set at a cool temp. 65 degrees if an ideal setting. With the combination of blackout curtains you are all set.
What is light sleep? Well this happens 50-60% of the night. This stage fills in the gap in between deep sleep and the REM sleep. This stage has little effect on your mood. Your body is logging memories and will process / regulate your metabolism and emotions. During this time your heart rate and breathing dips slightly and you can wake up easily.
The deep sleep stage is about 10-25% of your night. When you get your deep sleep you wake up feeling refreshed. Your body repairs and rebuilds. Your muscles are able to relax and your heart rate gets more regular. During this stage you and not likely woken up at least not easily.
If you feel groggy and can’t quite focus in the morning then you did not get enough REM sleep. This is about 20-25% of the night. However, if you get too much REM sleep you will feel irritable and more angry than usual. During the REM sleep stage your dreams begin. Your eyes will dart around rapidly, your heart rate increase and your breathing is now irregular. At this stage things that are no longer needed in your brain gets cleaned out.
It is normal to spend time in a awaken moment each night, you may or may not remember it. But the more you follow the above steps the more the awaken moments will not affect how you wake up feeling refreshed. This won’t happen over night but if you set up an routine it will happen and your caffeine will just become a drink you drink because you like it and not because you need it.