It's time to welcome a new season, autumn! Most of us, if not all, have already started school. Which means a lot of work and getting to school while it's raining outside, being sleepy and restless. We all know the feeling of getting up in the morning and feeling exceptionally lazy, feeling like doing nothing that day.
But what if I told you that you could change this? Changes are that you don't get enough sleep or that you don't do it the right way. While sleep is a topic that is still debated by scientist we do know that we need it to function. We also know that children and teenagers need more sleep than adults for our bodies to develop properly. By not sleeping well you can fall into something called "sleep debt". But can you recover from it? The body and brain can fully recover after a few nights of good sleep. However, due to sleep deprivation you may develop long-term sleeping problems. Chronic sleep deprivation is known for making you feel less sleepy when your body actually needs it, meaning that you won't get the hours of sleep that you actually need. And that would make you prone to a long list of diseases and also lack of motivation. It's however, been shown to affect us in relation with our genes, after all we are all unique individuals! But by following these 7 tips I'm giving you below it will make sure that your brain figures out your own sleeping needs and the best routine for you.
1. Set a bedtime - To help adjust your circadian rhythm, your body's natural sleeping cycle, you'll need a sleeping schedule. It means that going to bed and getting up at the same time every day is a must! And yes, this includes weekends.
2. Melatonin is important - Knowing when to increase and decrease the light exposure is a deal breaker. The hormone melatonin is controlled by it. Therefore your brain secretes more when it's dark, making you sleepy, and less when it's light to make you stay awake. So put that phone of yours away when it's bedtime.
3. Eat right, exercise - Stay away from food that might feel heavy at night. It will only cause you digesting problems, nothing good comes out of it. Try a banana or a low-fat milk/yogurt if you need a snack. Also, cut down on liquids that may result in frequent bathroom trips. Drink that cup of water in the morning instead to make you feel more refreshed. Lastly, don't forget to exercise regularly, 30 min a day. Even if you don't like sports try a gentle stretching before bed, it will promote good sleep.
4. Take a nap - Feel free to take a nap throughout the day. But only nap between 20-30 minutes. This way you won't enter deep sleep stages and reenact The Grinch when you wake up. A longer nap may also make you incapable to fall asleep at night.
5. NO snooze button - Nope, I'm looking at you. Yes, you. Those extra minutes won't help. As you fall back asleep, you may go back in the deep stage where you were at when the alarm clock went off, resulting in an endless cycle.
6. Morning routine - Having a task to look forward to in the morning is always fun and will make it easier for you to wake up and avoid the snooze button. It can be everything from a workout to watching YouTube or scrolling through Instagram.
and...
7. Relax - Take a deep breath. Find some comfort before sleeping. Most people prefer a slightly colder room temperature, so try an adequate ventilation. I always open my window and lit a scented candle 1 hour before sleeping, it calms me down. (WARNING: do not let candles stand overnight) Maybe you like to take a warm bath, read or listen to some music. Feel free to tell us about your bedtime ritual in the comments below!
I know that you won't take like half of my advice. Because, honestly, I can't do it myself most of the time. And not everything works for everyone. But at least try some tips on your most stressful weeks, you'll thank me later.
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