Even if you sleep 8 hours, do you still wake up tired? It might be time to take a closer look at your daily routines. Implement more sustainable habits now for more productive days.
It's no secret that daily stress can be an enemy when it comes to sleeping and “switching off” from the outside world. Sleeping for hours on end and still feeling like you haven't rested enough is a sign that the hustle and bustle of everyday life is hindering your well-deserved rest. The good news is that small changes in your habits and routines are all it takes to begin enjoying rejuvenating and relaxing nights.
Yet, anxiety may not be the only reason you feel tired when you wake up. From external factors like noise to physical activity, many aspects can significantly affect your sleep quality.
At THON, we deeply understand the significance of a restful night's sleep. That's why we've put together a set of habits and routines that you can implement into your life to embark on the journey to better sleep.
1. Ensure a good sleep hygiene
The solution for daytime fatigue doesn't lie in sleeping more. After all, sleeping more doesn't mean better sleep. More important than sleeping those 6 or 8 hours of sleep is ensuring good sleep hygiene.
But how can you ensure good sleep hygiene? It’s actually easier than it sounds. It involves adopting healthy behaviors and habits at bedtime.
Begin by creating the right environment! Cut sources of light and noises. However, if you prefer, you can opt for a low-intensity night light. The key is to avoid blue or white light sources, which are known to be stimulating and can delay sleep.
Turn off all electronic devices and avoid using them for about 30 minutes before bedtime. This habit will prevent you from waking up to sounds or notifications, for example. Furthermore, the blue light emitted by smartphones and tablets can affect sleep quality.
Opt for high-quality bedding. The touch of premium sheets and pillowcases is essential to ensure a good night’s sleep. These top-notch pieces also ease airflow, preventing moisture accumulation. This feature provides a comfortable sleep by regulating your body temperature.
Remember to focus on certified sustainable and natural fibers when choosing the ideal bedding. Egyptian Cotton™, TENCEL™ Lyocell, and Organic Cotton are always great options. Perfect for all ages and sensitive skin. Home textile certifications such as OEKO-TEX® and GOTS are indicators of sustainable and conscious production, ensuring the working conditions of artisans.
2. Get some exercise
Constant fatigue might be related to a lack of regular physical activity. Physical exercise can be the key to a peaceful night.
Go for outdoor walks or try functional workouts. If you prefer, you can start practicing group sports. There's nothing like staying in shape while enjoying quality time with friends and family. But be cautious! Avoid exercising close to bedtime. Otherwise, you're stimulating your body, leading to a poor night's sleep.
3. Relax and enjoy slow living
As we've already seen, anxiety can make it difficult to fall asleep and even impact our mental health. So, it's crucial to unwind and embrace the slow living philosophy, savoring each sensation, touch, and sound.
You can always find solace in a soothing bath followed by the touch of soft, gentle, cloud-like bath linen. You can also connect with Nature and take up outdoor activities. The options are endless. You can paint, draw, practice yoga, or even meditate. You'll soon discover the joy of living to the fullest.
4. Eat healthy
"We are what we eat!" The truth is that what we eat significantly impacts our creativity, productivity, and, of course, our sleep quality. Forget about tasteless diets. What matters is having a balanced, healthy, and, above all, delicious diet.
If you often struggle to fall asleep or experience constant fatigue, consider having lighter meals for dinner and reducing your intake of sugars, acids, and spicy dishes before going to bed. You'll surely notice positive changes in your skin and productivity.
Drinking alcohol before bedtime can also be harmful. While it may initially induce sleep, alcohol can disrupt sleep cycles. Coffee is another drink to avoid before sleep. We all know that caffeine speeds up our brain activity. However, did you know its effects can last up to 10 hours? So, if you often wake up feeling tired, start by eliminating coffee in the late afternoon and after dinner.
Last but not least, remember that our body mainly comprises water. Lack of energy is one of the main symptoms of dehydration. So, make it a habit to drink water consistently. Your body will thank you.
5. Implement a sleep routine
Get your body and mind ready to unwind, especially if you're anxious. But how can you do this? Incorporate relaxing habits before going to sleep. Over time, these habits will become routines, quickly signaling your body to produce melatonin, the sleep hormone.
Do you often catch yourself endlessly scrolling through social media before falling asleep? This is the first habit you should eliminate. As we've already seen, the blue light emitted by your smartphone keeps your brain active. So, put your phone away and take the opportunity to read that book that's been sitting on your nightstand for months.
Before you go to bed, take time to relax. Have you ever tried meditation? This is one alternative to slow down your brain activity, ensuring a restful sleep. Craft the ideal ambiance with an aromatic candle and surrender to the tranquil and embracing fragrances. Taking a warm bath can also be a golden tip!
Want to know more routines you can implement before bedtime? Dive into our article "How to Sleep Better: Tips For a Good Night’s Sleep" and discover the secret to resting well.
6. Stop procrastinating at bedtime
You've probably reached the end of the day feeling that there was no time left for socializing with friends or taking a half-hour just for yourself. And to make up for it, you either stayed out later or kept scrolling endlessly on Instagram. This phenomenon is called bedtime revenge procrastination, where you try to maximize the remaining hours of your day.
However, this behavior will increase your restless sleep and reduce your productivity and creativity. So why not postpone those commitments? Take the opportunity to rest and plan the day ahead. This way, you can fulfill your obligations without sacrificing the activities that give you pleasure.
What did you think of our tips to eliminate the feeling of tiredness when waking up? If fatigue persists, you should seek medical advice. Sometimes, vitamins or natural supplements are enough to regulate your sleep.
Remember, waking up with energy is not a luxury but a necessity for a healthy body and mind. Start implementing healthier sleep routines for revitalizing nights, which ultimately translate into a better quality of life. Did we miss any essential habits for a peaceful sleep? Share your thoughts in the comments below.