“I am so sleepy!!” I think I say this about every day! I know that I am a night owl, but something has to give. I try my best to go to bed at a decent hour, but something always comes up. Now I must admit; there are times when I’m glued to the TV watching the Wendy Williams show, which by the way, comes on at 12 AM! What can I say, I love me some Wendy Williams…don’t judge me! LOL! However, with more things being added to my plate and with more things that I want to do, it’s time to discover ways to become more productive. I know that NOT feeling sleepy half of the day will definitely add to my productivity! I recently ran across an article that gave great tips on how to achieve better sleep. Check out some of the tips below that I thought were pretty interesting!
- Keep a regular sleep schedule: Going to bed and getting up at the same time each day, will leave you feeling more refreshed and energized than if you sleep the same number of hours at different times. Consistency is crucial!
- Naturally regulate your sleep-wake cycle: Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. If you lessen light exposure, melatonin production increases and the sleepier you will become. Therefore, your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle.
- Create a relaxing bedtime routine: If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply.
- Eat right and get regular exercise: Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.
- Get anxiety and stress in check: Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can’t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day.
- Cope with shift work sleep disorder: Shift workers tend to suffer from two problems: sleeping at home during the day and staying awake at work during the night. To avoid or limit these problems:
- Limit the number of night or irregular shifts
- Avoid a long commute
- Drink caffeinated drinks early in your shift, but avoid them close to bedtime.
- Take frequent breaks and use them to move around as much as possible—take a walk, stretch, or even exercise if possible.
- Eliminate noise and light from your bedroom during the day.
- Make sleep a priority at the weekends or on your nonworking days
There is plenty more insightful information on this topic included in the article!! Please be sure to read How to Sleep Better: Tips for Getting a Good Night’s Sleep to get more detailed insights and tips! Sleep tight!!