How To Wake Up and Not Feel Tired - 4 Simple Hacks To Improve Your Sleep
Do you wake up each morning feeling tired, groggy, and not really refreshed?
Or Maybe you even have the feeling that no matter what time you go to bed or even how much preparation you make you just cannot wake up feeling the way you truly want to.
Well, you are not alone.
I just recently spent the last 4 months examining my sleep patterns and then charting down what worked for my sleep habits and what did not.
Being able to understand how to control how you sleep and what you feel like when you wake up will unlock a treasure chest full of positives
While growing up I would sleep sparatically and not get the rest that I needed. This then led to my productivity going down and even days where I would sleep for 12-13 hours.
Once I started working on my hobbies and growing little businesses I also noticed the impact my tiredness had on them.
This is when I tried everything in the books to get my sleep down. I exercised more, drank more water, and even went to bed later.
I can just tell you now that going to bed later will not work, trust me.
So now is the time that you start changing the way you feel when you wake up.
While there are no perfect methods to getting there are a few things that can help you feel 100% in the mornings.
Put Your Phone Down
It cannot be denied that we live in a digital world now, we are more on our phones, laptops and other devices then we have ever been before.
What you might not know is that these devices can mess up your sleep patterns drastically.
Have you heard of sleep enhancing pill Melatonin? Yeah the little tablets you can get at the pharmacy to help you fall asleep.
A cool thing about melatonin is it is a hormone that is naturally produced when it get’s dark. When you look at your phone at night it emits a blue light which signals your body to think it is morning.
This will then signal your body to stay awake. That is the total opposite of what you want.
When you start trying to go to sleep how close is your phone to you at night? It is probably right next to you like most peoples would be.
In 2012 Time/Qualcomm Conducting a poll asking individuals were they placed their phone and how well they slept and how they felt when they woke up.
As you can see the individuals that had it within reach had the highest failure rate for getting to sleep and keeping a full sleep.
What I found that worked for me is to place it close enough that I can hear the alarm but also far enough that I will have to get up and go get it.
Having it far from my bed helps me keep off of it at night and get to sleep.
This is because you will have to get up and shut your alarm off.
Developing Great Sleep Patterns
My sleep patterns become so bad that one night I would sleep for 12 hours then the next night I would get 4 hours of sleep. This made everything I tried to do a lot harder.
Comment below your wildest sleep patterns!
I could go down a rabbit hole on the different amounts of sleep patterns out there.
- Monophasic Sleep
- Segmented Sleep
- Siesta Sleep
Those are just a few of them though, Polyphasic Sleep did a great in depth article on all the different sleep patterns out there.
What we will focus on are the 2 most popular sleep patterns, MonoPhasic and Segmented Sleep.
This is the one most people in the world tend to use. It calls for you to get anywhere from 7-9 hours of sleep.
Though it is what a lot of experts recommed it isnt the most popular sleep cycle..
A lot of patients have stated that they do not feel fully awake some days and some days they feel great. So the tests were hit and miss.
What I found from sleep for 9 hours a day was that I woke up feeling like I still didn’t get enough sleep so I started skipping out on this sleep cycle.
I would still test it for you though, what does not work for me might just work for you!
If you want to read more into Monophasic Sleep Patterns.
When I started analyzing which sleep patterns were best for me I looked back to how I originally slept.
I would sleep for around 6 hours then wake up and fall back asleep for another 2-4. While I originally thought that it was bad for me I stumbled upon Segmented Sleep.
Basically Segmented Sleep patterns are two sections of sleep. The photo above shows two sections of 3.5 hours of sleep but you can adjust this for what works for you.
I found that in the middle you can become super productive, this is actually where I get most of my ideas for various things.
If you want to learn more on Segmented Sleep.
While these are just a few different patterns you can learn more on the other ones. I would recommend trial and erroring all these to figure out what works best for you.
Note: It might take around a week to get adjusted to each one.
Upgrading Your Bed = Upgrading Your Life
Did you know that in your lifetime you will spend approximately 229,691 hours sleeping.
That is basically a third of your life on a bed or whatever you choose to sleep on.
That means if you do not upgrade your bed right now you will sleeping on rusty springs for a third of your life.
Yeah, that doesn’t sound appealing to me either ha ha.
I used to sleep on a bed that had springs throughout the whole mattress, this caused me to toss and turn all night.
Which lead to me waking up and not getting a full night’s sleep.
While bed’s can add up in cost fairly quickly you really do not need to spend thousands upon thousands of dollars on a mattress. You just need one that suits your body well.
A great place I noticed that usually have great prices on beds and you can also buy them online is Ikea.
Stop With The Bedtime Caffeine
Have you ever had 10 cups of coffee in a day? Well I can start by saying that was one of the main reasons I couldn’t get a good night’s sleep.
Before I switched to drinking water throughout the day I would start my morning with a cup of coffee. Just like anyone else would. Then I would add more and more cups because I thought it was helping me stay awake.
Though it isn’t bad to drink caffeine throughout the day. Just do not do it any time near your bedtime.
The Journal of Clinical Sleep Medicine did a study on the effects of caffeine before you go to sleep.
They found that if you drink caffeine 6 hours before you go to sleep that is when it starts having effects on your sleep. They did the test all the way up to 3 hours before their patients went to sleep.
What I have found works for me is to drink water throughout the day. It will keep you hydrated and also keep you awake.
Okay, now that we have some simple ways to start getting better sleep at night we can start applying it.
Whatever you might be battling at night remember there is always a solution. While some of those tips up above might work for others they might not also work for you.
Just make sure to keep testing and working towards it. Just get started.
If you have any other tips make sure to drop them in the comments!
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