Have you ever felt exhausted after waking up in the morning, even though you got a good 6 hours of sleep? We get it, nothing feels worse than going to bed early and still waking up feeling like you haven’t rested enough. Sleep is very important. Have you ever thought that this could be a result of some of your everyday habits? Maybe those habits are zapping your energy so much that even a good night’s sleep isn’t able to provide you with ample rest. It may be that your active lifestyles or the hectic schedules are at fault here. Anyway, we put our sleep-related queries to some health and wellness experts and came up with the following list of reasons that are responsible for you not getting the rest that you need so desperately. Read on to find out more.
1. Your Stomach Is Angry With You
Do you wake up with a burning sensation in your chest? Then, you could have some serious digestion issues like GERD (gastroesophageal reflux disease). It’s a phenomenon where the food contents in the stomach are pushed back to the esophagus (1). To avoid this, avoid including citrus foods, spicy foods, and high-fat foods in your dinner. Eat light and healthy foods for dinner. This will not irritate your stomach and you will wake up feeling better.
2. You’re Binge-Watching TV Shows
We understand that watching interesting content on digital fora like Netflix is a great way to wash the worries of the day away. We also get that you don’t want to miss out on any television series that might be the talk of town. But the truth is that electronics have a tendency to stimulate our brains and keep us up all night. The light from these electronic devices affects our body’s level of melatonin, a hormone responsible for our sleep cycles (2). Therefore, save the binge-watching for an afternoon on a weekend. Instead, adopt the habit of reading a book before sleeping.
3. You’re Drinking Beverages Before Going To Bed
You could be guzzling a soda, sipping a cup of hot tea or coffee in order to unwind after a long day but this can disrupt your sleep. And mind you, caffeine is the major culprit here; if you want to get a sound sleep don’t drink tea or coffee before bed or even late in the afternoon (3). Even drinking carbonated beverages can affect your sleep as it irritates the bladder, making you take frequent trips to the bathroom at night.
4. You’re Taking Your Phone To Bed With You
Did our fathers or forefathers take their landline phones to bed? Its only after the cell phones came into our world that they assumed the role of our friends whom we end up taking with us everywhere, be it the loo, our beds, and other places where they aren’t even required. Keep your cell phone at a table near your bed, and try to forget about it. Please!
5. You’re Sleeping At A Different Time Each Night
Maintaining healthy sleeping patterns is the best thing to do if you want to wake up fresh. The best sleep ritual that you can start immediately is to sleep and wake up at the same time, on all seven days of the week. Sleeping at the same time every day ensures that you get a good night’s sleep (4). It’s like training your body and making it understand at what hours it needs to switch off and rejuvenate.
6. You’re Not Unwinding Before Bed
Most of us think that after a tiring day we should just hit the sack to give our body the rest it requires. But hey! What about the mind? It needs to relax too, right? And the best way for that is to unwind after a tough day by doing things you like. Do activities that make you feel peaceful — meditate, talk over the phone with your parents, or just read your favorite book in that happy corner of your house. Take some time to relax before going to bed. It will help you sleep well and you will wake up feeling refreshed.
7. You’re Having Medicines That Affect Sleep
Of course, medicines are taken to cure whatever illness we suffer from. But there are certain medicines that can also contribute to your morning fatigue. This is because they make you feel drowsy all day long, while some can even cause insomnia (5). These side effects can mean that you sleep fitfully at night which will make you tired in the morning. Therefore, make it a point to ask your doctor about the side effects of the medicines that he/she is prescribing you.
If you follow these tips and tricks to maintain a healthy and ordered sleeping schedule, you are bound to wake up feeling fresh and recharged the next day. Are you aware of any other habits like these that can help us feel completely recharged in the morning? Do let us know in the comments below.
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