Oh, the beautiful alarm clock! You hardly open your eyes when you feel even more tired than the day before. How it is possible? You have however slept your hour account. Here are our tips for waking up like a flower and starting the day off right.
- 1 Sleep well: what is restful sleep?
- 2 Tips for sleeping well
- 3 How to sleep well: our conclusion
Sleep well: what is restful sleep?
Your sleep and wakefulness phases take place on a 24-hour cycle. Many important processes in our body operate at this rate, and this is the case with sleep.
The melatonin is a hormone that determines when you’re tired, and the body produces more in the dark. Melatonin production begins about two hours before your usual sleep time. It gradually breaks down while you sleep.
This explains why you often feel tired and demotivated in winter. It is dark longer and your melatonin production is, therefore, more active than in summer.
Other factors can also disrupt the production of melatonin.
We have all known this: we have a sleepless night for one reason or another (project to be completed, revisions, jet lag, etc.). In the morning, we want to take a short nap and wake up several hours later. Result: it is hard to fall asleep the next night and the next day, we are completely exhausted.
When this happens, your natural rhythm (your internal clock) is disturbed. If your sleep has not been restful, then you feel flat – whether you have slept 5 hours or 15 hours – and you will have your concentration problems.
We know what it’s like to not get enough sleep, but did you know that you can also get too much sleep? To learn more about the number of hours of sleep you need, check out this article.
Here are our best tips for sleeping well and having a restful sleep to start the day in the best possible way.
Tips for sleeping well
# 1 Less sun for more sleep
Avoid going to bed in a place that is too bright. Above all, avoid exposure to blue light from screens.
Indeed, it is not the light of the sun that controls your sleep cycle. Light in all its forms can delay the production of melatonin. This is why it is better not to expose your eyes to too much light before going to bed, especially to the blue light of smartphones, tablets, and other screens.
The light shifts your sleep and you may wake up even more tired the next day.
# 2 Neither too hot nor too cold
Also, make sure your room temperature is neither too hot nor too cold. A temperature between 18 and 21 ° C is ideal for sleeping well.
Indeed, your body temperature also influences your internal clock. It drops to its minimum level while you sleep and it goes back up when you wake up. If you are too hot or too cold during the night, it will affect the quality of your sleep, and you will not feel rested when you wake up.
# 3 No to sport
Of course, sport is always advisable, but not before going to bed. During sport, your body produces endorphin, dopamine, and your body temperature also changes.
If you want to do your body good before sleeping, then we advise you to ease off to prepare your body to relax. We recommend for example a yoga session or a small meditation session.
# 4 Less coffee during the day
We also recommend drinking less coffee at the end of the day. There is evidence that coffee slows the production of melatonin and thus can decrease the time of sleep. If you fall asleep later, then you will be more tired the next day.
Our advice: replace your last cup of coffee with an infusion. Our Balance & Protection infusion set offers you 3 organic teas with soothing fruits and aromatic herbs, to decompress after a busy day.
# 5 Evening Ritual Hope
In the evening, it is important to take the time to decompress. Leave your day behind and don’t think about what you still have to do.
Do you find it difficult to cut? In this case, you can also write down 3 things that you accomplished in your day and what you have to do the next day. This will allow you to go to bed with peace of mind and be able to spend a relaxed night.
# 6 Daily routine
Human beings are creatures that function out of habit. This is why it is recommended to go to bed and wake up at the same time for restful sleep. If your sleep becomes a routine, then you will be able to sleep more easily and you will no longer need an annoying alarm clock to wake up.
Did you know that the alarm bell is unconsciously associated with stress? This is why it is interesting to change the ringtone from time to time.
# 7 The one who sleeps well is the one who doesn’t drink
Stop drinking (not just alcohol) 1 to 2 hours before going to bed. This will prevent you from waking up at night to go to pee. It is one of the most common causes of disturbed sleep.
As for alcohol, it is better not to drink it at all. Sleep is super important for regeneration and muscle growth. If you drink alcohol, you will certainly be tired, but the quality of your sleep will decrease. You will wake up more often during the night, your sleep cycle will be irregular and, in the end, you will sleep less, and less well.
Do you want to know more about the effects of alcohol on your fitness goals? Check out our article on 7 things to know about alcohol and bodybuilding.
# 8 A light meal for a heavy sleep
Try to avoid hearty meals, which are difficult to digest before going to sleep. Rather try to fall back on light foods that promote restful sleep.
How to sleep well: our conclusion
- The rhythm of your sleep and wake phases is a 24-hour cycle.
- Melatonin controls your fatigue.
- Before going to bed, it is best to avoid light, drinks, intensive training, and large meals. This will allow you to sleep well and have a restful sleep.