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Saturday, May 27, 2017

3 steps to stop getting too much sleep

3 steps to stop getting too much sleep


If you sleep too much, you are most likely not as productive as you would be when awake. Fortunately, you can take steps to change your sleeping patterns. Firstly, it is important to sleep in a program so your body knows when to sleep and when to be awake. You also need to learn a few tips that will make it easier to wake up and take action to help you stay awake during the day.

Get a sleep schedule

1. Stay in a routine. 


Your body is used to do the same things at the same time. When it comes to sleep, a stable schedule is best. If you go to bed and at the same time get up, your body will help to sleep a number of night, hours can help you avoid getting used to habit. Your body wants to arouse.

2. Make your time obligatory to go to bed. 


Make a good night for yourself, at least eight hours before you get up.

To make sure you are actually sleeping before bedtime, set an alarm on your phone an hour earlier. So you can have time to relax, turn off the electronics, and get ready for bed

3. Note Sleep cycles.


A sleep cycle is about 90 minutes; therefore, try to plan the amount of sleep you will get on your cycle. In fact, if you are awake a little before your alarm goes off, you should just stand up instead in another cycle. Awakening at the beginning or in the middle of a cycle can make you groggy.

4. Use light and darkness to your advantage. 


Darkness and light are important to their sleep rituals - reducing exposure to light demand your body to begin to produce melatonin, a hormone that makes you sleep. Light (natural sunlight or artificial light from morning lights and electronics) suppresses the production of melatonin and help you feel more alert. Once you get into a rhythm, the darkness will help you sleep, and the light will signal your body to wake up.

When you go to bed, make sure to close the light. Turn the hall lights off and cover your alarm clock. Place the curtains when the public lighting coming through your window or need to sleep during the day.

When you wake up, use light to your advantage. Open the curtains when it is already far away, or go outside for a few minutes. Otherwise, try a light box with full-spectrum light.

5. Exercise earlier in the day. 


Do not exercise within 3 hours before going to bed. If you exercise too close to the bedtime, it can stimulate your mind and body to keep you awake.

Makes easy awakening


1. Do not touch the snooze button. 


It is tempting to get a few extra minutes sleep in the morning to get "snooze" on the alarm; However, this can make you groggy, which means you will want to sleep more. Try to get as fast as the alarm begins to leave.

You no longer set alarms, either. You can wake up to the first alarm to know that you can still sleep 15 or 30 minutes before the alarm "real" sounds, but it will interrupt your sleep cycle and make it more difficult to stand when the time comes.

One way to ensure that you wake up to ensure that your alarm does not reach within arms. Basically, you do not want to be able to meet slumber.

Try to move across the room so that you have to get out of bed to turn it off.

Another thing that will help you wake up is to use a natural light alarm. It is like a little sunshine in your bedroom waking you up.

2. Take a shower.


After getting a little light, jump in the shower. To be particularly refreshing, try to change between cold and hot water every 20 seconds. This method will help you to wake up.

3. We expect something. 


You can do something easier each morning. Something you love. Maybe it's as simple as a cup of tea or coffee, or maybe you have a bowl of your favorite cereals. Use something that you love as a motivation to get up and move.



Stay awake




1. It's time to move. 


Try a short walk, even if it is only for the bath or resting room. 20 minutes are ideal, but if you can not handle it, just try a brisk walk around the office or a couple of jumps to get your blood in an uproar.



2. Avoid heavy meals at noon. 


If you eat a large lunch, you are more likely to feel tired in the afternoon. Try to eat like a salad, just take something light. Make sure to close three to four ounces of protein (partial) because it can help the power through the afternoon.

It is okay to eat healthy foods when you start the afternoon hungry. It is best to stay with small meals or snacks, instead of having a great meal at noon.

3. Look away from your computer. 


If you are sleeping on your computer, it is time to take a break, at least look on the screen. Try to find something in the room for five minutes.

4. Spread your intake of caffeine. 


It is no secret that caffeine can help you stay awake; However, science has shown that it is preferable to extend its caffeine over the course of the day instead of taking a large dose in the morning as three or four cups of coffee. To expand, try to drink something with a small amount of caffeine, such as green tea, passion, usually during the day or simply drink small amounts of coffee at a time.

Also, do not take caffeine too close to going to bed because it will keep you awake, making you more tired the next day. Try to stop caffeine 6 hours before going to bed (and remember that chocolate contains caffeine!)

5. Try some music. 

 

Music can help boost your energy, especially when you are listening to something you love. Instead of sticking to silence, close a headset when you are at work or on the radio when you are at home. It is hard to fall asleep when you bump your head together to your favorite music.

6. Don't take naps. 


Even if you feel that you are going to sleep, try to stay out of the room or the sofa. If you are constantly sleepy, even on your desktop, you can consult a doctor about narcolepsy test.

7. Wash your face. 


Really, you should not use soap; However, to help a trip into the bathroom throw some cold water in the face, that sleep will instantly vanish. If you have the makeup, try to put some cold water on the back of your neck.

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