This post is inspired by so many of my friends that are extremely tired in the morning and have no energy to do any work or go to classes. I changed my lifestyle not long ago, after feeling te effect of all-nighters on my body. I used to be very tired and I knew I had to change something. Now I go to bed around ten and wake up at six, even in the weekends. These points will help you transform into a person that is full of energy during the day.
1. Put the phone away
I know that as a teenager or a young adult, it is qute hard to put the phone away at night time. I used to fall asleep with my phone in my hand or under my pillow. However, this is very unhealthy for the body, as the radiation from the phone can cause cancer especially when we have our phones on us all day and night. I noticed that putting my phone one or two meters away really helps. I usually try to leave it outside my room so that I don't get distracted by the incoming messages and notifications.
2. Exercise
Exercise should be the main part of your day. It helps keep the body healhy and uses some of that energy that gathers up inside of you throughout the day. I'm not talking about exercise that will make you super sore the next day, but small amounts of exercise each day. Run a bit, do some squats, some push-ups or maybe go to the gym and join some activities like zumba or weight-training. This helps you use that extra energy that has been produced by the food you eat or because you sit at the office or school all day. This will help you fall asleep faster and sleep better.
3. Regular schedule
If you want to sleep well, you should have a regular schedule, which means that you should go to sleep around the same time each day and wake up at the same time, even on weekends. You should also get a proper amount of sleep for your age. In summary, 6-13 year olds ned 9-11 hours, 14-17 yo need 8-10 hours, 18-24 yo need 7-9, and above that it is pretty much the same. For the full chart, you can go check out the link at the bottom of the post.
I usually try to go to sleep around 10 p.m. and wake up around 5.30 a.m.
I usually try to go to sleep around 10 p.m. and wake up around 5.30 a.m.
4. Hydrate
It is important to drink a lot of water during the day. I would suggest that you don't drink sugary drinks like Cola. These kind of drinks spike up your blood sugar for a short while, and later it falls drastically, causing you to be even more tired than you were before.
Water ensures that your blood sugar is at a good level and that you don't get tired so easily. It is not only healthy for your body, but also cleans your skin and keeps you going. It can also remove bloating and help you lose weight. It is advised that an average woman drinks 2.2 litres (9 cups) and an average man drinks 3 litres (13 cups).
Water ensures that your blood sugar is at a good level and that you don't get tired so easily. It is not only healthy for your body, but also cleans your skin and keeps you going. It can also remove bloating and help you lose weight. It is advised that an average woman drinks 2.2 litres (9 cups) and an average man drinks 3 litres (13 cups).
5. Turn the ligthing down
Ligting plays a big part in or daily routine. Naturally the light woul be dimmer with every hour and we would naturaly get more sleepy as the sun goes down. However, today we use a lot of artificial lighting and it plays a trick on our mind, making us thinkthat we don't need any sleep. It is best to use less ligting for an hour before sleep. Try to swich to yellow-ish light. - Reading a book before sleep, in that yellow-ish lighting can also help you relax.
I hope that this helps you sleep better at night and feel more alive during the day.
Rose & Lauren x
Rose & Lauren x
https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need