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Hitting the snooze button and sleeping for those five extra minutes may seem divine but often leads to your morning routine being rushed. From missing breakfast to skipping ironing your clothes, can mess up the harmony of your whole day. If you’re someone who relates to this, your sleep cycle needs some fixing.
By now, everyone can agree that this lockdown has messed up our sleep cycle more than ever. From binge-watching our favourite web series all night to sleeping past noon, it has become hard to get back to the nine-to-five routine. In such a situation, sleeping for those five extra minutes in peace can cause chaos later in the day.
But you should know that forcing your body to wake up isn’t healthy at all. In fact, it might leave you feeling tired and irritated all day long.
So, here are five things that you can do during the day to ensure that you can sleep well at night and wake up well-rested without the need to snooze that alarm:
Not getting enough daylight during the day can disrupt the rhythm of your body, making it difficult to fall asleep at night. A study published in Springer Open Choice noted that light has a therapeutic effect which improves sleep, mood and general well-being.
Getting enough sunlight during the day helps regulate the circadian rhythm, improving your sleep cycle. Moreover, getting some sunshine first thing in the morning helps you wake up and boosts your mood.
Exercise has to be a part of your life not just for losing weight but also for maintaining good health. In a study published in the Cochrane Systematic Review, it was noted that exercising increases one’s energy levels by reducing fatigue. What’s more, it also helps in improving the quality of sleep and certain conditions that lead to sleep deprivation.
When you keep your alarm clock right next to you, it becomes a little difficult to avoid snoozing. Keeping it far away from the bed will force you to get up and move your body a little bit to turn it off.
According to research published in Frontiers in Psychology, sleep fragmentation which is caused when you keep snoozing your alarm can make you unproductive.
Doing certain things and avoiding certain things before hitting the bed can determine the quality and duration of your sleep. If you tend to drink caffeine in the later part of the day or too close to bedtime, it can prevent you from falling asleep. Other things such as looking at your mobile phone or laptop can also disrupt your sleep.
So, get into a bedtime routine. Keep away any devices, switch off the lights and lie down in peace. You can also try a nighttime skincare routine, taking a shower or reading a book just before hitting the bed.
Many of us tend to overthink each life decision as soon as we hit our beds to sleep. Obviously, this interrupts our sleep. Meditating just 10 minutes before hitting the bed helps lower the heartbeat and prepares your body to rest.
In a study published in Mindfulness (NY), it was noted that people who meditated for just 10 days reported 11% lower stress levels. When you sleep relaxed, you tend to wake up easily the next morning.
Following these five tips will not only help you fall asleep but will also help your body relax and prepare for the next day.