I still remember one time in my life when I’m practically out of bed, no matter how many hours I would tease. It was disappointing and confusing. I would ask myself. “Why do I pull every morning?” I tried to wake up earlier, waking up later, making more exercises, even changing my pillow, but nothing worked.
Eventually, I realized that the problem was not how I wake up, but how do I swing? My night modes were doing me any favorable, and once I did a few adjustments, my mornings felt completely different in the morning.
These days, if I open my eyes, I slowly feel that I blame my alarm or weather. Instead, I look at my previous night habits.
Below I want to share seven evening traps that I have discovered, both in my life, both in the life of people I have worked with it can rob a good night’s rest. I hope these ideas help you greet you every day with more energy and simplicity.
1 before bedtime the weight of electronics goes
It is tempting to scroll through social media or watch the show right until your eyes close. I have been convicted more times than I would like to confess. But all the time on that screen can be rude with your sleep patterns. Electronic devices emit blue light, which is pressured by Melaton, the hormone that helps the wind.
I was naught about it for the first time after being tempted by Dr. Andrew Hubum, who emphasizes the connection between the effect of light and the quality of sleep. The moment I started limiting my phone one hour before I went to bed, I noticed that I was faster.
Now, instead of twisting, I will take a real book or light stretch. It’s amazing how calm the digital noise can help my mind to leave the day.
2. By the end of the day caffeine exhaust
Caffeine simply does not come from coffee, it is hidden in tea, soda, chocolate and sometimes even additions. I love a good latte, but I have learned the hard way that caffeine can stay for hours for hours. If I consume it afternoon, I find it throwing me and walking around that night.
Caffeine blocks Adenosin’s receptors in the brain. Adenosin is a chemical that helps us feel sleepy, so if you still drive caffeine’s furious at 8 pm.
These days I define individual caffeine cuts when I am longing for something when I’m late in the day, I go to herbal teas. Only this small shift had a surprisingly large effect on how much I had a rest next morning.
3. Bypassing the windy mode
For a long stretch, I thought you wouldn’t need a wind mode. I’ll just go, go, go all day until my head on the pillow. But that constant momentum followed me in bed, and my mind continued to compete. Even after my body was consumed, my brain felt a lot of wires to relax.
I decided to test a simple night rite. It should not be processed. For me, it turns it in bright lights, plays some soft music and maybe fast, guided meditation. If you like the magazine, it can be a useful way to slow down your thoughts.
The important thing is to create a signal. Something that tells your brain “We move transfers and we wrap all day.” Over time, my mind learned to recognize those signals, resting more naturally.
4: To overload your mind with stress or negativity
Never notice how much worries look like at night. The recreation of the evening often strengthens the stress. I passed to overturn my late hours to the list of everything to do, unresolved conflicts or even far-future plans. I would be able to wake up, reproducing hypothetical scenarios. I felt dried in the morning before you started the day.
One technique that helps me, what I call “mentally unloading”. I will catch my magazine or a piece of paper and write everything that rotates in my head. It’s like transferring a mental confusion on a safe surface, so it doesn’t spoil my brain.
If journalism is not your style, it’s a trusted friend or family member, he can help until it forgets in a stressful conversation. The main thing is to relieve your mental burden before you sleep, so you don’t wear it in your dreams.
5: Eating heavy or sugar food at night late at night
I come from a family that appreciated healthy meals, but that doesn’t mean I never indulge. I have a notorious sweet tooth and there were nights when I gave late night cravings.
I speak ice cream at 10 pm or a large pacific cup as a midnight snack. All the same, it always felt comforting, but I would regret it when I couldn’t sleep or woke up.
Marking requires energy, and consuming large or sugar food before bedtime is overestimating your system. I assumed that I could just lie down and let my body work it, but the truth is that my sleep was lighter.
If I’m a little hungry late in the evening, I will choose a light snack, like a small service for a banana or yogurt. It’s much easier in my system and doesn’t stop me from the rest.
6. REMEMBER THE PROGRAM
I “catch” queen on weekends. I would continue to be late on Friday and Saturday, saying I deserved to let you get rid of a busy week. Come on Sunday even though I couldn’t sleep. Monday morning will arrive and I would like to go with it feeling more tired than before.
Our bodies love the rhythm, which James is clear, often highlights in accordance with the customs of the habit. It doesn’t seem to be a glamorous time to sleep, but it trains your internal clock. These days I am aim at consistent lights, even on weekends.
The bonus is that I rarely wake up with my alarm. I often mix naturally, which feels much better than that terrible signal. Life will leave Curveballs and some nights later. But the more I respect my internal clock, the easier mornings become.
7. Using alcohol as sleep help
After my 20’s, after a long day of training or coaching, I would sometimes want a glass of wine. It felt that the edge took off and fell asleep. The point is that although alcohol can help you at first nose, it disrupts your rest quality.
You can switch fast, but the second half of the night often becomes fragmented, which leads to that murmur, “Why I’m so tired.” In the morning
For me, the proof is how I feel when I wake up. When you sleep, some drinks often lead to feel restless during the night. Although I do not completely avoid alcohol, I have once learned wise, if I drink drinking, I try to do it earlier in the evening. It gives my body time to metabolize it before you slide under the covers.
Conclusion
An updated feeling on which time you go to sleep or how many hours you are able to access when releasing the customs you do.
We all have quirks in our evening modes that can put us on restless sleep and low energy. Identifying these hardships, one by one, one step to make it a little bright in the morning.
Personally, I found that the small changes in time are complicated. Exchange bright night tour on the wind everyday life or to cut caffeine after dinner, I started waking up with a simpler head.
And in those days, I think I’m pulling, I pause. “Which of my suggestions I ignored last night?” This is in progress, but I learned that the rest of the restless repayment is absolutely worth the effort.
If you can mention even one evening habit that you need to tweak, you will already meet the track tomorrow, a whole more of more energy. Just remember, everything is about progress, not to improve.