Gaby
Do you spend most of the night tossing and turning, replaying the day’s stresses in your mind, only to struggle to get out of bed the next morning? You’re not alone in this.
There are several methods to help tame your brain’s nighttime activity.
The first tip—and perhaps the most crucial—is to avoid lying in bed awake. Dr. Nish Manek from London recommends that if you haven’t fallen asleep within 15 to 20 minutes of laying down, get up! Move to another room and engage in a calming activity. For instance, read a book, meditate, or listen to music. Then, when you start to feel sleepy again, return to bed. This can be challenging, especially if you’ve had a particularly exhausting day. However, this method is effective, according to Science Focus.
While you’re in bed, try to push away any unpleasant thoughts through relaxation techniques. Initially, these exercises may feel a bit strange, but over time, you’ll realize how beneficial they are for your mind. You can find relaxation guides online.
Ultimately, don’t forget about sleep hygiene. This isn’t just about the bedtime routine; it’s also about keeping work materials, laptops, and phones as far away from the bedroom as possible. Avoid scrolling through social media for at least an hour before bed. Additionally, steer clear of alcohol and heavy meals before sleeping, as they can disrupt your rest. And just a note: try to limit your coffee intake to before 2 PM.
Physical exercise during the day and a warm evening bath can also help. However, it’s best to avoid intense workouts three to four hours before bedtime, as adrenaline is not your friend when it comes to a good night’s sleep.
The next day, if you feel sluggish, resist the urge to take a nap—unless it’s a safety concern, like dozing off while driving. If you must nap, try to keep it to just 30 minutes.
Expert Nish Manek advises against heavy lunches that can lead to afternoon drowsiness, especially those high in sugar. After a sleepless night, you’re likely to crave unhealthy foods. To combat this, focus on meals rich in protein.
A short walk outdoors can also help shake off that sleepiness.
And remember: after a restless night, it’s crucial to be kind to yourself. It’s perfectly okay to temporarily set aside ambitious expectations for what you can achieve the next day.
