As you are well aware, it is important for you to get between seven to eight hours of sleep every day. However, if you keep waking up each morning feeling distinctly groggy, then something has to change. After all, poor-quality sleep can be just as damaging to your health as not enough.
The good news is that there is plenty you can do to rectify the situation. If you want to get started, just follow this advice:
Be More Aware of Your Natural States
As you are likely aware, your circadian rhythm is responsible for your sleep cycle. It tells your body when to go to sleep and also plays a role in your wakeup time. However, what many people aren’t aware of is that each person’s circadian rhythm is quite different.
Due to this, you may not always know when the right time to go to sleep is. For the most accurate result on your circadian rhythm, it is best to get a wearable device that will keep track of all of your daytime and nighttime activities.
For a more low-tech option, you can simply make a note of when you begin to feel sleepy. It is also a good idea to focus on when you are most likely to wake up naturally, without the aid of an alarm clock. All of this will let you know just when you should be going to sleep. When you go to sleep at the most natural time, your sleep will be more peaceful.
Another reason you might have a tough time staying asleep is because your body isn’t in tune with its natural cycle. This happens when you go to bed (and wake up) at different times each day. Such variations can make it difficult for your body to practice good sleep habits.
So, you should try to always go to sleep at the same time each day. It is important to do so even on weekdays. On a similar note, you should also wake up at the same time. If you stick to this schedule, it is quite possible that you will find it easier to stay asleep all night long.
Get More Light Exposure During the Day
There is a lot of talk about how you should limit light exposure at night and this is true. Sleeping in a dark room helps to send the appropriate signals to your brain that it is time for you to doze off. Darkness isn’t the only thing to be mindful of, though.
See, daylight can be just as important. This is why your first move of the day should be to hop out of bed and throw open your curtains. The morning sunlight alerts your brain to the fact that it is daytime, ensuring that your circadian rhythm is properly rewired.
Therefore, by the time the sun goes down, your brain – and the other mechanisms of sleep – will be well prepared to switch over. This way, you will be less likely to experience sleep disturbances during the day.
Get a Clinical Diagnosis
If you continue to feel tired during the day despite the fact that you get enough sleep, it might be time to visit a doctor. There could be a number of issues that cause sleep disturbances including sleep apnea.
To eradicate all problems and to get back to a healthier sleeping pattern, you may need the help of a doctor. On the upside, you will end up feeling better much sooner.
Make yourself comfortable
Don’t underestimate the importance of where you sleep. Having a good and comfortable bed with a great mattress and pillow is very important. Just think about it – how can you get a good night’s sleep if you’re feeling back pain every morning or have to wake up a few times a night because you are uncomfortable? We understand buying a new mattress may not sound like an easy option. However, you can choose an appropriate variant for your budget in this guide by Mattress-Guides.
These are the top ways that you can improve your quality of sleep. So, make it a point to follow each piece of advice till you ease yourself into a healthier sleep routine.