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Rise And Shine! Discover 4 Proven Tips To Wake Up Refreshed Every Day

If you are like most people, the sound of your morning alarm mainly serves as a cue to roll over and hide your head under the covers. Getting out of bed can be challenging, but it does not have to be.

What you need to know:

Understanding the science of sleep: Why you are waking up tired

There is significant science behind understanding why you wake up tired.

Sleep stages and their importance

The stages of sleep alternate in a cyclic pattern, repeating every 90 minutes throughout the night. A typical night’s sleep may include 4-6 complete sleep cycles, each consisting of stages 1, 2, 3, and REM sleep. The distribution of these stages changes over the course of the night:

Early in the night, deep NREM sleep (Stage 3) predominates.
Later in the night, REM sleep periods become longer, and the amount of deep sleep (Stage 3) decreases.

Physical Restoration: Deep NREM sleep (Stage 3) is crucial for repairing tissues, strengthening the immune system, and promoting overall physical health. Growth hormones are released during this stage, which is why adequate deep sleep is essential for recovery, especially after physical exertion.

Cognitive Function: REM sleep supports cognitive functions, including memory consolidation, learning, problem-solving, and creativity. This stage is important for emotional regulation, helping you process feelings and stress from the day.

Emotional Health: REM sleep is particularly significant for emotional and psychological well-being. Lack of REM sleep can lead to irritability, mood swings, and impaired decision-making abilities.

Memory and Learning: Both NREM (Stages 2 and 3) and REM sleep contribute to memory consolidation. NREM sleep helps in consolidating facts and skills, while REM sleep is more focused on emotional and procedural memories, making both important for overall learning and retention.

Restoration of Energy: Stage 3 deep sleep is essential for physical recovery, helping your body replenish energy stores and repair muscles and tissues. It also plays a role in regulating hormones and metabolic processes.

Common sleep disorders

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Several sleep disorders can cause you to wake up tired in the morning. Some common sleep disorders include:

  • Insomnia: The most common sleep disorder, insomnia makes falling or staying asleep difficult.
  • Sleep apnea: A breathing disorder that causes you to stop breathing for at least 10 seconds while sleeping.
  • Narcolepsy: A condition that causes extreme daytime sleepiness and can include involuntary napping.
  • REM sleep behavior disorder: A condition that causes you to act out your dreams while you’re sleeping, which can include violent movements.
  • Snoring: Noisy breathing caused by a narrow throat or nose.
  • Sleepwalking: A condition when people get up and walk around while asleep that tends to affect children more than adults.

Lifestyle factors affecting sleep

Waking up tired is not restricted to disrupted sleep cycles or sleep disorders. Here are some lifestyle factors affecting your sleep:

  • Exercise: Regular physical activity can improve sleep quality. However, exercising too close to bedtime can make it difficult to fall asleep.
  • Diet: A healthy diet can improve sleep quality. Eating a meal just before bedtime can make it difficult to fall asleep.
  • Caffeine and nicotine: Caffeine and nicotine are stimulants that can interfere with sleep.
  • Alcohol: Drinking excessive alcohol can increase the risk of insomnia.
  • Sleep schedule: An irregular sleep schedule can increase the risk of insomnia.
  • Stress: Chronic stress can disrupt sleep patterns and lead to insomnia.
  • Sedentary behavior: Being sedentary is associated with a higher risk of insomnia and sleep disturbance.
  • Social relationships: Good social support from friends and family can positively affect sleep.

Follow these 4 tips to wake up refreshed

Want to wake up refreshed? Making a few tweaks to your routine can help you feel more energized and alert when the alarm bell sounds. Here are four strategies guaranteed to put a spring in your step:

1. Optimize your sleep environment

Even minor disturbances in your sleep environment can impact the quality of your sleep. So, to optimize your sleep environment, you can try to:

  • Make your room dark. Use room-darkening shades or heavy, lined draperies to block out light. You can also turn off the TVs and computers and set your smartphone to “nighttime” settings.
  • To reduce noise, wear earplugs, use a fan or white noise machine to mask other sounds, and silence cell phone calls and nonessential alerts.
  • Keep your room cool. The ideal room temperature for better sleep is around 18 degrees Celcius.
  • Avoid consuming caffeine after 2 PM and alcohol before bed.
  • Avoid eating a big meal within two to three hours of bedtime. Eat a small, healthy snack if you are hungry right before bed.
  • Keep your bedroom tidy. Keep bills, office/schoolwork, and other papers out of sight. Use a closed hamper to keep clothes out of the way.
  • Choose bedding made of breathable material that allows your body to self-regulate its temperature.
  • Do calming activities before bedtime. Take a bath or use relaxation techniques like meditation or deep breathing.

2. Establish a consistent sleep schedule

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Consistency in sleep is vital to give your body a natural rhythm or adapt it to healthy sleeping patterns. To establish a consistent sleep schedule, you can:

  • Go to bed and wake up at the same time every day, including weekends.
  • Do the same thing every night before bed, like bathing, reading, or listening to music.
  • Exercise at least two hours before bedtime.
  • Eat a light snack just before bedtime to promote sleep.
  • Be mindful of light exposure. Light exposure influences circadian rhythm, closely aligned with the day-night cycle.

3. Follow a diet that facilitates good sleep

A good diet is essential to support your overall health and also facilitates good sleep. To promote good sleep:

  • Eat a balanced diet comprising a variety of fruits, vegetables, lean proteins, and complex carbohydrates throughout the day.
  • Avoid alcohol, caffeine, and fatty, spicy, or sugary foods. These foods can keep you awake at night.
  • Eat a meal before bed, but stop eating and drinking at least one hour before bedtime. Complex carbohydrates can keep you full without spiking your blood sugar.

Some foods and beverages that can help you sleep include:

  • Kiwis
  • Dairy products
  • Bananas
  • Warm milk
  • Herbal teas like chamomile or peppermint
  • Decaffeinated green tea
  • Pure coconut water

4. Consult professional help if required

If you need help with sleep, you can consult a professional such as a psychologist, psychiatrist, neurologist, or sleep medicine specialist. You should seek professional help if:

  • Your symptoms last longer than four weeks
  • Your symptoms interfere with your ability to function
  • You wake up gasping for breath during the night
  • You suspect a new medication is interrupting your sleep
  • You experience a painful, ‘crawling’ sensation in your legs when trying to sleep
  • Heartburn or physical pain keeps you awake
  • You notice changes in your mood, energy, or appetite

Wake up refreshed

If you want to wake up refreshed and alert, commit to getting enough sleep. Aim to sleep at least seven to nine hours each night, establish good sleep habits, and follow a healthy lifestyle overall.

 

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

 

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