Sleep is one of the most efficient methods to recover both mentally and physically. However, sleeping whenever you feel like it, and having an internal clock that is all upside down, might not be a very prudent life decision. In addition to sleep, you need sun, healthy meals, and activities. In other words, a healthy lifestyle largely depends on your sleeping schedule. So, if you wish to start living healthier adjusting your sleep time would be a good place to start. Here are some of the ways to fully utilize your sleeping routine and make your life better.
Avoid sleeping in
In order to adjust your internal clock, you might have to go a few days being a bit sleep deprived. Set an alarm for a time that you wish to get up, preferably between 7 to 9 am, and do your best to really get up at that time, even if you don’t have any pressing tasks for that day. Eventually, you will get your desired uninterrupted sleep time.
Wake up your body using the Sun
When you wake up, make sure that you spend at least 10 to 15 minutes in the sun. Direct sunlight can ensure that your internal clock is well-tuned, and you will be able to stay on the desired schedule.
If you are generally drinking coffee as your morning routine to start your engines, you can still stick to it. If you find mornings difficult and do not drink coffee, then you can give it a try, otherwise, there is no need to pick up the habit if you are not a coffee person.
Eat multiple smaller meals
Digestion consumes a lot of energy, and depending on the size and type of our meals, it is not uncommon for us to feel fatigued after eating. You can counter this by opting for more smaller meals throughout the day, and by adjusting your diet. Plant-based meals are easier to digest, so you should consider getting a few recipes.
Use miracle drug called exercise
If you spend most of your day sitting behind the desk, then adding exercise to your schedule is a must. You need to give your muscles a good stretch to counteract the negative effects of sitting, and you will fall asleep a lot easier if you are not harboring any pent up energy.
Take power naps
15-minute naps can help you recover, especially if you recently started to exercise and your body does not produce enough energy. To test if you need a power nap, you need to find a silent dark place. Set your alarm to wake you up after 15 – 20 minutes and lay down. Close your eyes, take deep breaths, and if you fall asleep in the next five minutes, it means you really need a quick nap. If you don’t fall asleep then you probably don’t need it, but you can try again later.
Finally, make sure your bedroom as cool, silent and dark, as it is the best way to stimulate your mind and body to rest.