Hitting the snooze button and sleeping for those five extra minutes may seem divine but often leads to your morning routine to be rushed. This pandemic and remote working have made us more lethargic. The harmony of your whole day can be messed up due to the sleeping problem.
If you can relate to this, then your sleep cycle needs some fixing. Everyone can agree that this lockdown has messed up our sleep cycle more than ever. Binge-watching your favorite web series all night to sleeping past noon has made it hard to get back to the nine-to-five routine.
In such a situation, sleeping for those five extra minutes in peace can cause chaos later in the day. But forcing your body to wake up isn’t healthy at all, it might leave you to feel tired and irritated all day long.
So, here are five things that you can do during the day to ensure that you can sleep well at night and wake up well-rested without snoozing the alarm:
Get enough daylight
A study published in Springer Open Choice noted that light has a therapeutic effect which improves sleep, mood, and general well-being. The rhythm of your body can be disrupted if you are not getting enough daylight during the day. Getting enough sunlight during the day helps to regulate the circadian rhythm, improves your sleep cycle.
Moreover, if you get some sunshine in the morning it can help you wake up and can boost your mood.
Get regular exercise
Exercise is the most important thing in our lives not only for losing weight but also for maintaining our overall health. A study published in the Cochrane Systematic Review noted that exercising increases one’s energy levels by reducing fatigue. It helps in improving the quality of sleep and certain conditions that lead to sleep deprivation.
Keep your alarm away from your bed
Keeping the alarm away from the bed is the best option for people who have a habit of snoozing their alarms. It becomes a little difficult to avoid snoozing when you keep your alarm clock right next to you.
According to a research published in Frontiers in Psychology, sleep fragmentation is caused when you keep snoozing your alarm which can make you unproductive.
Therefore keeping the phone or alarm clock far away from the bed will force you to get up and move your body a little bit to turn it off.
Make a bedtime routine
Making certain changes in a bedtime routine or avoiding certain things before hitting the bed can determine the quality and duration of your sleep. Drinking caffeine in the later part of the day or too close to bedtime can prevent you from falling asleep. Using your mobile phone or laptops are some bad habits that can disrupt your sleep.
So you need to get into a bedtime routine. Keep away the devices and switch off the lights and lie down in peace. Like a skincare routine at night, a proper sleeping routine is also needed. Taking a shower or reading a book just before hitting the bed are some of the good habits before sleeping that you should maintain.
Try meditation just before going to sleep
In a study published in Mindfulness (NY), it was noted that people who meditated for just 10 days reported 11% lower stress levels. And many of us tend to overthink each life decision as soon as we hit our beds to sleep, this interrupts our sleep.
Meditating just 10 minutes before hitting the bed can help you to lower the heartbeat and will prepare your body to rest. You tend to wake up easily the next morning when you sleep relaxed.
If these five tips are followed it will not only help you fall asleep but will also help your body to relax and prepare for the next day.