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Have you ever wondered how people can get up at 5 am every day? Do you want to know how to stop being tired all the time? Then you should continue reading.
Whenever I read about productivity on the internet, most so-called “gurus” give you tips that sacrifice your sleep – you can’t be productive when sleeping!
Well, they are certainly right, I cannot work while being asleep either. Can you?
But attacking the side project or putting in serious effort at work while being a zombie isn’t helpful at all. So what can you do to improve your good night’s sleep?
First of all, get some good sleep hygiene. This means that you should turn off your screens (TV, Laptop, Smartphone) one hour before bedtime. Your screens emit blue light which, according to this study makes you fall asleep much harder.
Having a rhythm in your evening, a routine implemented, can help you to calm down. You can read many stories about successful people doing the same things every evening.
Some of them take a bath with candles and a glass of wine to unwind and detach from the stressful workday. Your evening doesn’t have to be as extravagant – I like to keep things simple.
For me, it’s just turning off my PC, TV, and phone at 8:00 p.m. get ready for bed, grab my book and a glass of water or tea and sit down in my armchair and read my book. Most of the days I opt for a fantasy novel to calm down.
Your bedroom shouldn’t be too warm – get it to around 16 degrees celsius (61 degrees Fahrenheit) and make it as pitch black as possible. If your blinds don’t keep the light out reliably try to use a sleeping mask.
Your bed is for sleeping. If you do homework, work, or anything in there, your mind cannot rest – you are always in work mode.
You don’t have multiple rooms? No problem, you can buy room dividers and put them between your bed and your desk to have a tidy sleeping area.
The right amount of hours
This one is tricky. You can find various information online about sleeping from 4 to 12 hours a night with naps in between or without.
Napoleon slept for 4 hours a night and I would say he was quite successful, but for me, this didn’t work. Sleeping longer didn’t help me either. Guess what you should do? Right. Listen to your body.
When you are tired – go to bed, don’t force yourself to stay up until 10 p.m. if you are tired at 9. Just sleep – you are an organism evolved for a few thousand years, I guess we can listen to it in this case.
For me, the sweet spot is around 7,5 hours per night. Yours could be 6 or 9 – just try it for a few days!
If you have to wake up at a certain time and you are using an alarm clock, you should aim to sleep in 1,5hour cycles. Your body goes through some phases at night and waking up right in the deep sleep phase is really making a zombie out of you.
If you really want to learn how to stop being tired all the time then using the snooze function is one of the worst things you can do.
Falling in a shallow slumber is a guaranteed way to feel always tired throughout the day. Your body drifts into sleep and you wake him up right before you get into a deep sleep phase – this gives you this groggy feeling for the next few hours.
Better just slam the alarm clock, get out of bed, drink a glass of water and get ready!
Having a good evening routine, listening to your body, and controlling your environment can help you improve your energy level all at once.
These things helped me feel more rested most of the days. Yes – I don’t jump out of the bed ready to tackle the day every day as well, but these days are much more often than before!
Of course, the morning routine is as important as the night routine, but this will be for another post.
I hope you learned something from this post– and now turn off your computer and go to sleep!
What helped you waking up more rested and ready to attack? Let me know in the comment section down below!
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