Learn how to wake up without the alarm
Imagine waking up at the right time and without an alarm! Undoubtedly, in this case, you will feel rested and energetic at any age.
Making this a reality is not difficult. Your body obeys the circadian rhythm (alternating wakefulness and drowsiness).
Here are a few tips on how to wake up without an alarm:
- Find out how many hours of sleep you need on average.
- Calculate when you need to go to bed to get up at the right time.
- Start preparing for your night rest an hour earlier: dim the lights, switch off all electric appliances, relax.
- Before you fall asleep, think of the time you need to wake up.
- Stick to the established schedule.
- To be safe, set the alarm, just in case.
Soon, following this advice will become a habit.
Sleep in the dark
After sunset, the body produces melatonin — a hormone causing the natural desire to fall asleep. Its level increases at night time and decreases by sunrise.
This substance is produced only in darkness. Therefore, avoid the glowing screens of electronic devices and other bright lights at bedtime.
Using a sleep mask is an excellent solution if you decide to sleep in the afternoon or if it is not dark enough in the room.
Melatonin is found in tomatoes, walnuts, olives, rice, barley, strawberries, cherries, and cow’s milk. These are the foods that help you sleep better.
How much sleep do you need?
To feel refreshed, people of most ages need to sleep 7–9 hours a day.
However, many factors can affect one’s individual sleep requirement. Even the society you live in and some national peculiarities! The question is, how many hours do YOU specifically need? To determine the ideal quantity, answer the following questions:
- How long does it take you to fall asleep?
- Do you need an alarm clock to wake up in the morning?
- How do you feel during the day?
If you are still awake 20 minutes after getting in bed or if you wake up at night, perhaps you should shorten the duration of your sleep. Try going to bed 15 minutes later than usual.
If you fall asleep as soon as your head touches the pillow, you cannot make yourself wake up in the morning, or you feel tired and irritable during the day, try going to bed a little earlier each day until you find your normal sleep time for your brain.
If you cannot determine the optimal sleep time for you and you don’t feel rested, consult a doctor.
Learn how to fix your sleep schedule
Studies show that one needs 7–9 hours of sleep to recover strength. People who get enough sleep are full of energy and have better memory and concentration.
Get into the habit of going to bed and waking up at the same time. This will allow your body to get used to a particular regime as well as improve the quality of your sleep.
Planning to catch up on your sleep on the weekend? It is not a good idea: you should keep regular hours not only on weekdays but also on weekends and holidays. Consider regular sleep the foundation of your entire health.
Eat the right food before sleep
Do you think there is a connection between your dinner menu and the content of your dreams? There is no direct evidence to support it. However, there are a number of science-based patterns:
- Fatty and heavy meals just before bedtime overload the digestive tract, increasing metabolism and body temperature. These two components make the brain work more actively, seen in rapid eye movement (REM) sleep.
- A large dinner can make you sleep lightly and interrupt your sleep.
Do you want to have a good night’s sleep? Watch what you eat.
The good: milk and dairy, nuts and seeds, bananas, honey and eggs, poultry.
The bad: heavy or spicy food, meat, burgers, and fries.
Want to see how your diet and sleep are connected?
Use Flo to record your sleeping routine and to see how food affects your restful slumber!
Exercise for better sleep
Regular exercise helps promote sleep. With one proviso: for best results, avoid any intensive exercise 3–4 hours before bed.
The exception? Yoga or tai chi. These two can, in fact, help you get ready to sleep!
Try to use as many of this sleeping tips in your life as you can, preferably for several years in a row. Read these tips over and over to memorize them. And use Flo to track your cycle, activities, and symptoms better. Have a nice sleep… Always!