Part 1 of a 2 part blog series
You've tried counting sheep. Aaand now you're ready for something else.
What To Do When You Wake Up Feeling Worse Than When You Went To Bed
I once didn't sleep for a year and a half. That's 18 whole months!! Let me tell you it was about as painful as it sounds. Reading every book on sleep and seeing numerous specialists was frustrating beyond measure.
We NEED sleep. It's when our body gets to repair the day's wear + tear both mentally and physically. If you've ever been around someone who didn't have a good nights sleep, you know the importance of it. They're either cranky, a wee bit slower or just feel off.
I've now have a system I use for figuring out the cause + making quick changes so sleepless nights don't happen on the regular.
So for those times where your sleep just isssn't as good or as sound as you want it to be, use these tips to improve your ZZZZs.
4 Ways to Wake Up Feeling Rested:
1. Watch your sugar intake. If you have a hard time staying asleep. If you keep waking up with your mind racing, pay attention to how much sugar is in your diet and try to cut it out. Sugar and other stimulants are often the cause of those (not so welcomed) 3am wake up calls.
2. Relax your mind. Read a book before bed. Not your iPad. Go old school and flip some pages. Studies show that the light from TV, smartphones, tablets, etc. stimulates your brain activity, keeping you awake. Stimulating your brain at night also disrupts the release of melatonin - our body's inner clock that controls our daytime/nighttime schedule. This disruption makes it harder to fall (and stay!) asleep.
3. Be mindful of stress + other stimulants. They can keep your mind from shutting off at night. This too disturbs your melatonin production and increases your cortisol (stress hormone) levels at night. Night time is when your cortisol levels should be low. But with that hormone disruption, you wake up feeling not rested aaand not so hot. One excellent way to keep those cortisol levels in check is to stabilize your blood sugar levels thoughout the day.
4. Focus on the positive. Keep a gratitude journal. Pick three things that make your heart sing and write about them before going to sleep. If you focus on what's right in your day, there's less room to focus on the stresses of what went wrong or could've been better.
riting relaxes you + puts you in that rest 'n chill state. Putting pen to paper helps bring your focus to the task at hand. Again, taking the focus away from the stresses of the day. Writing also helps slow down your breathing, which is super calming.
In part two of this blog post series, I'll share with you how food can help you wake up feeling rested.
Now it's your turn. I wanna hear from you. Which of these tips will you try to help you get in a few more restful ZZZZs? Share with me in the comments below.
To having a good night's sleep,
Holford, Patrick. New Optimum Nutrition For The Mind. Laguna Beach, CA: Basic Health Publications. 2009. Print
BMC Neuroscience. Preliminary Evidence That Both Blue and Red Light Can Induce Alertness At Night. 2009. Web