Besides trying your best to stick to a strict bedtime, there’s so much at play in keeping a healthy sleep schedule. Furthermore, your sleep schedule plays such a big role in how you function at work and in your daily personal and emotional life.
Sometimes, we may feel like our sleep schedules are a little out of whack, leading to us feeling groggy and unable to complete all the tasks as efficiently as we’d like to. That’s when it’s time to take a step back and assess if our circadian rhythm needs some assistance to get its groove back.
Here, we have listed some of how you can get your sleep schedule back on the right track when you feel like things have fallen off of the wagon.
Practice Relaxation More Often
Introducing practices that encourage relaxation more frequently may reduce overall tension and stress and its adverse effects on your sleep. It could be especially helpful to engage in calming activities at night before bed. Yoga, stretching, journaling, deep breathing, or even meditation can all help you if you’d like to wind down before bedtime.
Avoid Bright Light Before Bed
When we are exposed to bright light before bed, our brains get confused and think it’s daytime. This slows the production of melatonin ( the sleep hormone) and, therefore, leads us to feel more awake when we should be feeling sleepy.
It’s, thus, best to avoid screen time before bed and opt for dim lights at night. If you have a hard time waking up in the mornings, it could also be a good idea to expose yourself to bright light, as this stops the production of melatonin, making you feel more awake when you need to get your day started.
Exercise Regularly
Exercising is a great way to not only improve your overall health but it may also regulate your internal clock. Since most of your bodily tissues and muscles are linked to your biological clock, exercise may aid in rectifying your circadian rhythm.
It’s best to, however, avoid strenuous exercise right before bed as it may stimulate you and keep you awake for longer, but practicing it in the morning or afternoon is perfect.
Keep Cool
According to a 2012 study, room temperature is one of the most important factors concerning getting a good night’s sleep. If the air temperature in your bedroom is above 74°F (23°C), your sleep may be hindered by this factor. It might be time to invest in an air conditioner or a fan if your bedroom is not at the right temperature for a good night’s rest.
Eat Earlier
A late dinner means your body is going to be digesting food later into the night, and this could get in the way of you getting some good sleep. The best option when it comes to food is to eat a healthy, balanced meal before 8 pm and be sure to avoid stimulants such as caffeine and alcohol, as these may also affect your sleep.
Avoid Daytime Naps
Napping during the day not only causes grogginess but may also hinder your nighttime sleep schedule. If you need to take a nap, then opt to take it before 2 pm and only for 20 minutes or less to avoid entering into a deep sleep.
20 Steps Toward a Simpler and More Meaningful Life
Our days often feel chaotic and overwhelming, so finding simplicity and meaning can seem daunting. Yet, the journey to a more fulfilling life might be closer than you think, and it starts with small, manageable steps you can take today.
These steps are designed to declutter your physical and digital space, enhance your mental well-being, and foster deeper connections with others and the world around you. Let’s explore these 20 transformative actions.
20 Steps Toward a Simpler and More Meaningful Life
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It’s not just about the groceries or leftovers; several surprising things actually belong in the fridge to maintain their quality and longevity.
12 Things People Don’t Realize Belong in the Fridge
12 Household Items You Can Throw Out Today (You Really Don’t Need Them)
Do you feel sometimes like all you ever do is clean up and put away clutter? No matter how big your space is, it seems like all of our “stuff” just takes over, making it harder and harder to have a clean and tidy space.
The secret to a clean, orderly space is very simple: have fewer things around that take up space and force you to care for them. Here are 12 things you definitely can get rid of and won’t miss! (Or things you can avoid buying so you save money, too!)
12 Household Items You Can Throw Out Today (You Really Don’t Need Them)
8 Ways to Create a Relaxing Oasis in Your Rental
It’s always a great idea to improve our living spaces. After all, most of us spend most of our time at home, so wouldn’t it be nice if the place you spend most of your time is nice? But how do we execute this effectively?
Here, we have summarised some of the easiest ways to upgrade your humble renting abode, and the best part is that it won’t even cost you a pretty penny.
8 Ways to Create a Relaxing Oasis in Your Rental
3 Outdated and Overdone Bathroom Design Trends That Are No Longer Trending
One could say that bathrooms are equal parts utility and sanctuary. Essentially, they’re the place where you can light a candle and wind down from a long day, but at the same time, it’s the exact spot where most of your grooming and getting ready for your day (or bed) happens. In terms of aesthetics, we do want our bathrooms to feel welcoming and serene, but, at the same time, they need to be functional.
3 Outdated and Overdone Bathroom Design Trends That Are No Longer Trending
15 Home Trends That We Wish Were Already Over
The home design trends that are so popular today will be out of style tomorrow. The “in” styles usually start at the designer level before trickling down to the public. It’s helpful to look ahead at the next trends when having work done for your home. What’s in today among the public may already be on its way out and no longer be used by designers.
15 Home Trends That We Wish Were Already Over