SLEEP EARLY: It is important to sleep earlier so that your body will have the energy when you wake up early the next morning. If you tend to sleep late at night, try sleeping 15-30 minutes before after 2-3 nights until you reach your goal time of when to sleep. You can’t just cut-off the time to 10 PM especially if you usually sleep by 1 AM you will end up not sleeping anyway.
REFRAIN FROM ELECTRONICS: especially blue lights because it affects the Pineal Glands secretion of Melatonin which helps you control sleep and wake up cycle. Also radiation from electronics will keep you awake.
- Alcohol: They can make you drowsy but research shows that drinking alcohol makes you more likely to wake during the night, leaving you feeling less rested in the morning.
- Coffee: one of the most common sources of caffeine. This stimulant has a half-life of five hours, plus, in some people caffeine is not metabolized efficiently, leaving you feeling its effects even longer after consumption. Be aware that some medications contain caffeine as well (for example, diet pills).
- Dark Chocolate: Dark chocolate, though the healthiest form of chocolate from an antioxidant perspective, can contain relatively high levels of caffeine that can keep you up at night if you’re sensitive. It also contains theobromine, a compound that has caffeine-like effects.
- Spicy Foods: Spicy foods before bedtime can give you indigestion that makes it nearly impossible to get a good night’s sleep. But even if you can eat spicy foods without discomfort, they are still linked with more time spent awake during the night and taking longer to fall asleep. It’s speculated that this may be due to capsaicin, an active ingredient in chili peppers, affecting sleep via changes in body temperature.
- Unhealthy Fatty Foods: When you don’t get enough sleep, you’re more likely to crave high-fat, high-sugar foods the next day. But eating a high-fat diet also has impacts on your sleep, including leading to more fragmented sleep. In fact, an animal study revealed that eating fatty foods may lead to disrupted sleep and excessive daytime sleepiness. The link may be due to the brain chemical hypocretin, a neurotransmitter that helps keep you awake and also plays a role in managing appetite. Keep in mind that while you should limit your intake of unhealthy fats like those from fried foods, healthy fats (including saturated fats) play an important role in your diet and shouldn’t be eliminated.
- READ A BOOK or LISTEN TO MUSIC: this will help your mind relax and stop the thoughts that might pour into your consciousness when trying to sleep.
- BE READY AND FEEL EXCITED FOR TOMORROW: this will condition your mind to wake up easily in the morning but don’t get too excited you might not sleep at all.
IN THE MORNING
here are some morning routines that will help you jump start your morning!
- Don’t hit the snooze button
if you still find yourself putting your alarm on snooze then you better put your phone somewhere far so that when you reach your phone your body will be awake by then.
- Prepare a playlist
do this so that your body will be conditioned to finish your morning routine when the music ended or have a certain task done after each music.
- Let the light in
- Drink water when you wake up and have breakfast
this will help you replenish the nutrients that your body consumed, though not that much, while you are sleeping.
Replace the alarm with your favourite music
Make your bedroom conducive for sleeping
Don’t use your bed for anything else