The long-standing belief that the early bird catches the worm has been proven to be accurate time and again. It’s also true in the world of sleep, where those who wake up early tend to have a more successful sleep routine. The problem is that not everyone can simply will themselves awake at 5 am every morning – especially if you live in an area with natural light pollution! Luckily, there are some steps you can take to ensure success for your own sleep routine:
* Turn off the TV at least two hours before bedtime. The blue light from screens like cell phones, computers and TVs can interfere with the production of melatonin – a hormone that regulates sleep patterns in humans.
– Try to keep your bedroom as dark as possible. Use curtains or an eye mask if you must have any sort of artificial lighting on during the night, but try to make it natural where possible! If you live near major highways or other areas with unnatural levels of light pollution, consider using blackout curtains or even painting your windows black; they will help block out damaging rays so that your brain is better able to regulate its own natural sleeping rhythms.
* Set up a regular routine for going to bed every day around the same time. This will help your body know when it needs to go to sleep and the natural release of melatonin can provide a more restful night’s sleep
* If you have trouble getting up in the morning, don’t press snooze! It will just cause you stress levels to rise, which causes cortisol – aka the “stress hormone” – to be released into your system; this is not good for either physical or mental health.
* Take care of yourself: make sure that you are eating well (remembering not only what foods but also how much!), exercising regularly and doing other self-care activities like reading before bedtime so that you’re as relaxed as possible by the time lights out strikes on those evenings when sleep just isn’t coming.
* Make your bedroom the most welcoming space possible to maximize its potential for soothing, calming and relaxing relaxation – the absence of any kind of light source (including phones) at least an hour before bedtime is key here; you’ll find that it’s easier to fall asleep if there are no disruptions during these final moments before going under as well!
I’ve been staying with a friend in their apartment for the past few days while I search for my own place. They make coffee every morning around the same time. This will help your body know when it needs to go to sleep and the natural release of melatonin can provide a more restful night’s sleep. If you’s time to wake up.
* Set a routine – it’s easier for your body and brain to adjust if you have an idea of when the day will end, even if that means waking up earlier on weekends or taking power naps during the afternoon. I’ve noticed that my sleeping patterns are more irregular here than they were when I was at home; no matter what time zone I’m in, there’s always one sleep cycle out of sync which can be very frustrating!
– Try not to stay awake too long after dinner so as not overstimulate yourself with food intake before bedtime. You’ll find these habits will lead towards healthier sleep cycles overall and help combat any anxiety or depression symptoms by providing much needed restful nights.
* Reduce the amount of caffeine – if you are drinking a lot of coffee, tea or other caffeinated beverages during the day for a pick-me-up then it’s likely that your sleep quality will be poorer. This is because those drinks can act as stimulants and keep us awake when we should be resting. If this sounds like something you do on a regular basis, consider decreasing intake gradually so that your body has time to adjust to the change in behavior without feeling too tired all the time.
I find myself waking up earlier now than I did back at home but I’m not sure why; could just be jet lag from the long flight over here? Either way, there’s no point trying to go back to long flight over.
* Exercise – research has shown that even though we might not feel like it after a long day at the office, exercise can actually help us sleep better. So if you’re in need of some ZZZs then try incorporating an hour or two of physical activity into your daily routine and see how you find the quality of your rest improves!
My new room is great but I’m having trouble sleeping because my roommate snores really loudly! If this sounds familiar to any readers out there, don’t fret; here are a few things that have worked for me when dealing with people who had similar problems:
* Try earplugs – these nifty little devices will block all sound from getting through which means they’re perfect for use in the middle of the night when your roommate goes to sleep.
* Noise machine – if you’re like me and find that earplugs just aren’t enough, then a white noise machine could be worth investing in because it will mask any sounds going on outside of the room with static or fan sounds, so all you’ll hear is its comforting sound!
* Find another place to live – as much as I love my new room (and my roommates), it’s important that I get at least eight hours uninterrupted rest each evening which means finding somewhere else might be the best option.