Our natural life cycle requires us to sleep. When you don’t get enough sleep, you don’t have the motivation to do things. A good night’s sleep might be the difference between creating a positive day and having a not so positive day. Sleep deprivation may be harmful to our health, emotions, performance and overall well-being.

Daytime Exercise

People who tend to exercise more frequently experience a better sleeping pattern and often find themselves to be less drowsy throughout the day and through the tasks they aspire to complete. Regular exercise also tends to help with insomnia and sleep apnea concerns, as well as enhancing the amount of time spent in the deepest, rejuvenating stages of sleep.

Stay in-charge of your exposure to light, natural or artificial

In the morning it can be a not-so-good feeling when the sun is in your eyes and you have just woken up, but in reality, the sun will help wake you up, mentally and physically. With this, during the day if you attempt to expose yourself to sunlight, it will help keep you awake and also aid in keeping you refreshed, not to mention the excellent source of vitamin D. This can be during work by keeping windows open, talking a walk, or exercising outdoors. Now, on the other hand, at nighttime it is so important to limit your exposure to light, which often includes electronics, tv, or room lights. Try to dim the lights and use as little light as possible when preparing for bed, and try to limit the use of electronics when it’s getting closer to the time you will be getting into bed. These lights can be disruptive and keep you awake for longer than you intend, even after you turn them off.

Relax time

Stress, anxiety, and anger from the day might make it difficult to get a good night’s sleep. It might be simpler to unwind at night if you take efforts to regulate your overall stress levels and learn how to break the stress habit. To help you prepare your mind for sleep, consider adopting a soothing nighttime routine which can include having a warm bath, self-care routines, or lowering the lights and listening to calm music or an audiobook. Your everyday behaviours may be contributing to your inability to empty your mind at night. The overstimulation in your brain that often occurs throughout the day can make it all the more difficult to relax at night.

Stay in tune with your body’s sleep and wake cycle

When you learn to get in sync with your body’s sleep and wake cycle, you may find yourself more energized than normal, as well as feeling more refreshed rather than waking up and wanting to go right back to sleep. When considering this, it’s important to attempt to get to bed at the same time each night, and attempt to wake up at the same time each morning, which will improve the quality of your sleep. Another tip, unfortunately, is to avoid sleeping in, even on weekends, where sleeping in can disrupt the feeling of being refreshed, and make you feel similar symptoms to what you would feel if you were jet-lagged. Lastly, when you feel drowsy and have the feeling of dozing off, try to do things that may help stimulate your body and brain. Naps can be a good way to combat the lack of sleep from the night before, but napping could ultimately impact your sleep cycle.

When you learn to manage your sleeping habits, you also learn how to manage your mental health, where feeling less productive and drowsy often have an impact on your mental state in a negative way. Getting more sleep, and better sleep are important components in living a healthy lifestyle, as well as maintaining good physical and mental health, but while thinking about sleep, it is important to remember it is not always about just quantity, but also about quality.

This information does not substitute as medical advice. If you have any questions or concerns about your sleeping habits or mental health please consult a medical professional.

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