It seems to us that we can recover from delaying sleep by sleeping it off during the weekends. However, we only endanger the circadian rhythm make it worse. Do you have trouble waking up in the morning? Well, take note of these series of mistakes that may be the reason why this is a tough experience for you. Have you ever felt tired, even after more than eight hours of sleep? The reasons for this morning tiredness may be different than what you believed until now.
Mistakes That Make It Difficult To Wake Up In The Morning
You do not have a daily routine
If you lack morning routine, will result in motivation deficit which makes it much harder for you to wake up in the morning. It is necessary to take into account that our life is subordinated to the so-called circadian rhythms or the biological clocks, which serve to alternate between periods of maximum and minimum activity.
If we, instead of following some guidelines and a series of routines, go to bed at different times throughout the day, we will break these cycles. This can cause drowsiness and fatigue. That is why it is important to go to bed every day at the same time.
You know what they say, keep the candy away, it will brighten your day
Well, nobody actually says that, nevertheless, do not eat sweets or carbohydrates at night, or ever. Consuming this type of food at night is harmful, for both weight and sleep.
For example, products with a high glycemic index cause increased levels of cortisol in the body.This is an effect that persists for five hours, so it is recommended that at least five hours before going to sleep to not consume a pizza, or sweet bread and potatoes. The best thing is that you choose to substitute it with products like yogurt or low-fat meat.
When the retina of the eye sees light, it slows down the production of the hormone melatonin, which is in charge of regulating the circadian rhythms. This can lead to a sleep disorder. This can happen not only by natural light but also if we see a flickering light on the television or the led of the phone. So the best thing we can do is turn off the computers that are in the bedroom.
But, I have to, it’s the weekend!
Although the idea may be tempting, do not spend the weekend in bed. If you tend to sleep for 5 to 6 hours on the weekdays, then spend time in bed twice as long, you will alter the biological rhythms of your body yourself. In addition, you will cause disruptions in the dream. All this will lead you to have an increased risk of onset of type 2 diabetes, cardiovascular disease, and obesity.
You can avoid all this if you try to get up for the weekend by using an alarm clock.
If you put a few more minutes once the alarm has sounded it doesn’t really produce any benefits. The only thing you can do if you go back to sleep is to enter a deep phase of sleep and, upon waking, you will feel even more tired.
The best thing you can do is set your alarm for when you’re really getting up. In addition, you will exercise your willpower.
Most important meal of the day, I say
Breakfast will help you make the correct functioning of your biological clock. Keep in mind that if you wake up until the first meal goes too long, your body will increase your cortisol levels, that is, the stress hormone.
You don’t have to wait for a relationship to clean your room once in a while
If you have your room made a mess you will only be giving your brain a reminder of the things you have not had time to finish during the day. You will not get this feeling if you have a room that is well organized and a bed with fresh and smelling sheets. Because, this will, in the end, be an incentive to go to sleep earlier.
Therefore, to sleep well you will have to regularly organize the bedroom and keep it well established. Following all these steps will be much easier than you think, so do not hesitate and get to work with them. If until now you had not managed to have a restful sleep you will see how, at last, you will get it in a much simpler way than you though