- Get on a rhythm
Your body’s sleep patterns are locked by something called your circadian rhythm. When you go to sleep and wake up at different times, your circadian rhythm will be disrupted, this will not allow you to maximize your sleep benefits. Try going to sleep and waking up at the same time every day and minimizing distractions while you sleep. Start by setting a bedtime for yourself that works with your lifestyle, you should naturally start waking up earlier. If you need an alarm clock to wake up on time, try going to sleep a little earlier.
- Control electronics exposure
When nighttime comes around, try to limit your use of technology with glowing screens. The light emanating from these sources will reduce the amount of melatonin your brain generates, which in turn disallows for optimal sleep. Try reading a book or magazine instead.
- Get outside during the day
Try exposing yourself to as much sunlight as you can in the morning, Have your coffee outside or eat your breakfast by a sunny window. Spend as much time in daylight as possible, go for a walk or take your work breaks outside, and ditch the sunglasses! Let as much light into your home and workspace as possible. This light keeps you feeling awake and more alert throughout the day, in turn, this will make you more tired and able to sleep at night
- Keep your nights dark
Make sure you’re sleeping in a dark room with as little light as possible. The darker it is, the better you’ll sleep. try wearing a face mask or covering up any light coming from electronic devices while you sleep, even the dim red light from digital clocks can affect the way you sleep!
If you’ve been having trouble sleeping or feeling awake during the day, try a few of these tips and you should be sleeping like a baby and feeling more productive than ever!