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Forget about insomnia: 5 morning habits that are keeping you from getting enough sleep
14.04.2024 02:30
Updated: 12.05.2024 23:14
Getting enough sleep is one of the most important components of our health and well-being.
Unfortunately, according to research, almost half of Russians do not get enough sleep on weekdays due to a busy schedule, lack of time for rest and other factors.
Many of us wake up tired and groggy even after spending more than 7 hours in bed.
What's the matter? Sleep experts point out several common mistakes that prevent us from getting a good night's sleep in the morning. Let's take a closer look at 5 of these habits.
Too much caffeine
We all know that coffee and energy drinks in the evening can ruin your night's sleep. However, it turns out that excessive caffeine consumption during the day also affects the quality of your rest.
The thing is that caffeine is absorbed by the body quite slowly. It enters the bloodstream within 15 minutes after consumption, and the peak concentration in the blood is reached only after an hour. At the same time, caffeine is also eliminated gradually - half after 6 hours of consumption.
So, if you drank coffee in the morning, by evening there will still be a significant amount of caffeine in your blood, which will prevent you from falling asleep. And it can take up to 10 hours for the caffeine to be completely eliminated from the body!
That's why experts recommend limiting your daily caffeine intake to 400 mg, which is equivalent to about 4 espressos or 2 energy drinks. Exceeding this limit can lead to sleep problems even if you avoid coffee in the evening.
Different wake-up times on weekends and weekdays
We all like to sleep in on a free day, restoring our strength after a working week. It would seem that what could be bad about "sleeping in" on Sunday?
However, experts explain that a significant difference in wake-up time between weekends and weekdays can negatively affect your well-being.
The thing is that our body lives by internal biological clocks, which are called circadian rhythms. If the social regime (time of getting up, sleeping, eating) greatly diverges from these rhythms, then "social jet lag" occurs.
Getting up late on Sundays affects circadian rhythms in such a way that you feel more energetic on Sunday and Monday evenings, but it is hard to wake up on Monday mornings. This mismatch of social and biological rhythms can cause chronic fatigue, depression, and decreased immunity.
Therefore, experts recommend, if possible, sticking to the same wake-up time every day or bringing the weekend and weekday schedules as close as possible.
Lack of daylight
Lack of sufficient daylight is another common factor that affects sleep quality.
The fact is that sunlight is the main regulator of the body's circadian rhythms. When the sun's rays hit your eyes in the morning, the hormone melatonin is produced, which triggers the mechanisms of wakefulness.
If a person sees virtually no daylight during the day, spending all his time indoors, then in the evening he will have a high level of melatonin, which will prevent him from falling asleep on time.
What should those who spend most of the day at work in a windowless office do? First, if possible, spend at least half an hour outside in the morning before work. Second, take short breaks during the workday and go out to get some fresh air. And third, install an application on your phone or computer that simulates sunrise - this will help you wake up better in the morning.
An unprocessed to-do list for the next day in the evening
Many of us know this situation: you go to bed exhausted after a hard day at work, but you can’t fall asleep because your head is filled with thoughts about unfinished business and plans for tomorrow.
Psychologists explain that the reason for such sleepless nights is the list of tasks for the next day that was not worked through before going to bed. Our subconscious continues to worry and solve these issues, not allowing the brain to relax and "switch off".
What to do? Experts advise developing this useful habit: every evening before going to bed, make a realistic to-do list for tomorrow (no more than 2-3 items) and write it down on paper or in a special application.
This little evening ritual of planning will help you "unload" your head before going to bed and will help you avoid obsessive thoughts in bed. The main thing is to be realistic and not overload yourself with too many tasks.
Checking your phone immediately after waking up
Many of us are used to waking up in the morning and immediately grabbing our phones to check social networks, news, and messages. It would seem that there is nothing wrong with starting the day with the usual scrolling of the feed?
However, experts warn that such a morning habit can ruin your mood and well-being for the entire day. The reason is that in the morning we are most receptive to information and easily succumb to provocations.
When we see bad news, a message from a boss or friends with requests, we are already in an anxious mood, which sets a negative tone for the whole day.
Instead, experts advise starting the morning with a pleasant and useful ritual: light exercise, a cup of tea, 10 minutes of meditation. And pick up your phone only after you are fully awake and in a positive mood. This approach will help you maintain good health and productivity throughout the day.
So, we have analyzed 5 common morning habits that prevent us from getting a good night's sleep and feeling energetic during the day. Of course, not all of these tips can be implemented into your life in one day. But even making small changes: giving up evening coffee, taking a walk in the fresh air, planning in the evening - can already improve the quality of sleep and well-being.
The key is to be mindful of your habits and look for ways to make your morning routine more beneficial for good sleep and a productive day.
Earlier we talked about a product that strengthens the immune system .
