You shouldn’t routinely start your days feeling groggy, foggy and tired. Even if you consistently spend 7 to 8 hours in bed each night, there may be hidden obstacles keeping you from feeling well rested and waking up tired. Here’s how to address the culprits so you can wake up feeling refreshed.
Prevent waking up tired with these three core sleep elements:
- Duration: While a short afternoon nap may be necessary occasionally, aim to sleep long enough every night to feel rested and alert the next day.
- Continuity: Your goal should be uninterrupted slumber. There’s a problem if you toss and turn at night, spend hours staring at the ceiling or fight your blanket hog partner for the covers.
- Depth: Deep sleep is when your brain waves slow, your body does its repairs, and your energy levels are restored.
Here’s how to make better sleep a reality.
Duration: Plan your sleep and wake cycles
Plan for sleep just like you would any other important meeting or event. Schedule eight hours of rest, and don’t break the appointment! Instead of hitting the snooze button over and over in the morning, set your alarm for the time you actually need to get up, and then do it! You’ll be more rested thanks to more uninterrupted sleep and it will reduce the chances of waking up tired.
If you need an energy boost, sometimes a nap is a good option. Limit it to 10 to 30 minutes to keep it from disrupting nighttime sleep. Short naps improve alertness and offer a boost of energy to finish the day. And remember there’s no way to completely make up for lost sleep or put sleep in the bank for the future.
Continuity: Banish worry from the bedroom
A Better Sleep Council survey found that stress is the number one cause of lost sleep. We’re bringing our worries to bed with us, and it’s keeping us up at night which results in waking up tired. Decrease bedtime stress by leaving work materials and your phone in another room. Consider writing your concerns in a journal before heading to bed. Try deep breathing or meditation to clear your mind.
Depth: Make your bedroom a place to relax
Remove distracting technology from the bedroom. Practice good sleep hygiene by keeping your room dark and cool. And get the benefits of aromatherapy all night with Pronto Sleep. The inhaler lasts up to eight hours, helping you fall asleep and stay asleep. Pronto Sleep releases a blend of lavender, eucalyptus, valerian and tea tree essential oils.
Start making these changes tonight and tomorrow morning less likely to wake up tired and more likely to feel refreshed, rejuvenated and ready to start a new day.