7 Tips To Get Rid Of A Bad Sleep
We have all experienced at least one or two nights of poor sleep during our lives, and there are those who experience this problem regularly. Insufficient sleep makes us exhausted for a long time and anxious about the day. However, being stressed, getting out of work early or watering yourself with tons of coffee are not the best solutions.
There are several methods that have been tested and recommended by sleep experts that will help you recover from a sleepy night the next morning. We have compiled seven important recommendations to help not only survive but also to cope in a healthy way with the days when fatigue threatens to bring you back to bed.
1. Wake up on your regular schedule and avoid the desire to postpone your alarm
Although sleeping seems to be the most obvious thing to do after a restless night’s sleep, it is actually the least effective solution. According to Dr. Sonia Ancoli-Israel, director of education at Sleep Clinic at the University of California, the best thing to do after a sleepless night is not to change your regular daily habits.
Even after a sleepless night, you have to get up in the morning and overcome the urge to postpone the alarm and go back to sleep. Keeping the regular wake-up time, even on weekends, is the key to maintaining the proper functioning of our biological clock. Sleep interrupts your circadian rhythm for the rest of the day, which can lead you to not get bored when bedtime arrives. This usually results in a poor sleep cycle.
2. Do not overdo coffee
If coffee is part of your morning routine, after an uncomfortable night “rolling in bed,” it’s okay to take a few sips from a cup after waking up at the usual time. However, when the afternoon arrives, do yourself a favor and do not drink another dose. Dr. Michael Breus, a sleep expert from Los Angeles, explains that coffee helps to wake us up when consumed, but its effects do not last long and when they dissipate, you can get even more tired.
Start your day with a dose of caffeine, but do not give in to the craving for the second cup. Drinking a cup of coffee in the afternoon or evening may make it harder for you to sleep the next night, and in a 2013 study published in the Journal of Clinical Sleep Medicine , it was found that even a dose of caffeine ingested about 6 hours before bedtime, can leave a person awake and impair the night’s sleep.
3. Feed properly
After a bad night’s sleep, you may end up making sugary snacks to quickly replenish your energy reserves and forget about the exhaustion you feel. But just as in the case of coffee, sugar also only works for a very short time, and after its effect dissipates, the fatigue only increases. So avoid foods that are full of sugar in the morning and focus on foods that include protein and whole grains such as scrambled eggs, avocado, or oats. In any case, it is important that in such situations you avoid large and heavy meals that will keep you even more tired for the rest of the day.
4. Allow 25 minutes for a nap
A nap of some good hours on the couch in the afternoon or at night sometimes seems to be the easiest solution to compensate for the hours of sleep we missed at night. But if that nap turns into a long sleep, you may wake up even more tired and unable to fall asleep at bedtime.
“You have to stay awake for a while before you’re ready to go to bed,” says Ancoli-Israel. “When you wake up from a long nap, you start over from scratch.” Take a little nap in the middle of the day, about 25 minutes, no more, and trigger an alarm to make sure you wake up in time. If you are at work and can not take a nap in the middle of the day, set aside 25 minutes of rest and do it during your lunch break. This is the best way to replenish your energy without affecting your sleep time the next night.
5. Do not give in to the afternoon exhaust and do some exercise to wake up
In the middle of the day, when you feel the fall of your energy and the fatigue seep into your body, a little exercise can work wonders. A study in 2017 found that only 10 minutes of exercise, such as going up and down stairs, further increases energy levels in the body than drinking a soda with gas or consuming caffeine.
6. Avoid technology and screens near bedtime
If you want to avoid another sleepless night, you should get away from all the wonders of technology and screens with lights for a while, up to an hour or more before going to sleep. The smartphones, tablets and even the TV screens that most of us are accustomed to at night, emit a light that interferes with the hormones responsible for our sleep, such as melatonin and cortisol. This can manifest in difficulty sleeping, as well as quality of sleep, and the night after bad sleep, which can be twice as dangerous and unhealthy.
7. Do not change your normal bedtime
Even if at around 7 or 8 o’clock in the evening your body is already begging to fall under the blankets and extinguished in a pleasant sleep, which will compensate for all the lost hours of the previous night, try with all your might not to do so, advises Dr Breus. He goes on to explain that since your body is accustomed to going to bed at a certain time, even if you lie down early, you will only be able to get exhausted and have difficulty falling asleep. So even on the day after a bad night’s sleep, be sure to go to bed at the usual time and not before.