Do you wake up tired? Wouldn't it be wonderful if you woke up every morning happy, full of energy, free of pain and tension, whether you are a morning person or not? Unfortunately, this seems unattainable to many.
Have you ever woken up tired even though you slept for eight hours or more? You may be wondering why and how this is even possible. There are several possible reasons and bad habits that they disturb your sleep, but you may not even be aware of these habits.
Let's sleep approx a third of life, so it makes sense to do everything in our power to make the most of this time.
Quality sleep is not unattainable, just some habits need to be changed, to create our own the bedroom as an oasis of peace to end the day.
Do you wake up tired? See if you might be making one of these seven mistakes and adopt a routine today.
1. Insufficient darkening of the bedroom
You may not have noticed, but excessive light can negatively affect your sleep and natural rhythm. Blackout curtains, blinds, or a sleep mask can block out distracting light and help you achieve a deeper, more restful sleep. Properly darkening the bedroom will stimulate the production of melatonin, the hormone responsible for sleep regulation.
Use a sleeping mask. Photo: Yan Krukau / Pexels2. Inconsistent sleep duration and timer
Proper sleep timing is key to getting a good night's rest. Taking long naps during the day or going to bed too late can disrupt your sleep pattern and cause trouble sleeping at night. It is recommended to take a nap in the early afternoon and it should not last more than 20 minutes.
3. Poor quality and ill-fitting mattress
Sleeping on an uncomfortable or ill-fitting mattress can lead to discomfort, pain and sleep disturbances. It is important to have a stable, comfortable and durable mattress that provides adequate support for the body. A properly chosen mattress reduces the transfer of movement and dampens noise, which is especially important if you sleep with someone or often toss and turn at night.
4. Excessive temperature in the bedroom
The right temperature in the bedroom is crucial for quality sleep. A room that is too hot or too cold can interfere with your ability to sleep. The optimal temperature for sleeping is approximately between 16-18 °C. Make sure the temperature in your bedroom is comfortable for you.
5. Inappropriate dinner
What you eat before bed can have a significant impact on the quality of your sleep. Avoid heavy and fatty foods and foods with a high spice content.
Watch what you eat for dinner. Photo: Andrea Piacquadio / PexelsAlso, cut back on alcohol consumption, as these habits can cause sleep disturbances. Instead, have a light dinner that contains foods rich in tryptophan, such as turkey, yogurt, or banana, which help produce melatonin, a hormone that promotes sleep.
6. Lack of a relaxing environment in the bedroom
The bedroom should be a place of relaxation and peace. Avoid using your bed for work or watching TV with food, as this can disturb your sleep. Remove distractions from the bedroom and create a calming environment by using extra pillows, scented candles, soft lighting and a cup of warm tea to relax in.
7. Lack of a regular sleep routine
Adopting a regular sleep routine is crucial to establishing a good night's sleep. Try to go to bed and wake up around the same time every day. This will help your body restore internal balance and improve the quality of your sleep.
