If you sleep too much, you are probably less productive than you would like. Fortunately, sleep patterns can be changed with a few tweaks. First, it is important to have fixed times, so that the body knows exactly when it is time to go to sleep and when to wake up. In addition, it would be good to learn a few tricks to help you wake up more easily and change some habits to be able to stay alert during the day.
Steps
Part 1 of 3: Creating a Routine
Step 1. Respect fixed times
The human body tends to get used to doing the same things at the same time. When it comes to sleep, the best thing to do is to establish and stick to a routine. Going to sleep and getting up at the same time each day will ensure that your body gets used to sleeping a certain number of hours per night, allowing you not to overdo it. Reached the usual time, in fact, your body will want to wake up.
Step 2. Go to bed strictly at the same time every time
Set a time according to your needs, making sure you have at least 8 hours of sleep. To make sure you stick to your routine, set an alarm on your phone one hour in advance. From that moment on, you will need to start relaxing, turn off all electronic devices and get ready for bed.
Step 3. Respect your sleep cycles
Each sleep cycle lasts about 90 minutes; therefore try to fix your schedules so as not to break them. For example, if you wake up just before the alarm goes off, get up instead of letting your body enter a new cycle. Waking up in the middle of a sleep cycle means you risk feeling tired and groggy.
Step 4. Take advantage of the light and dark
Light and dark are important elements that influence sleep patterns. Once your routine is established, the darkness will help you sleep and the light will signal the body that it is time to wake up.
- For this reason, when you go to sleep make sure your room is completely dark. Turn off all lights and cover the bright alarm screen. If you need to sleep during the day, use thick, blackout curtains.
- When you wake up, use the light to your advantage. If the sun has already risen, open the curtains or go outside for a few minutes. If it's still dark outside, try using a full spectrum lamp (designed to simulate the spectrum of natural light as closely as possible).
Step 5. Exercise early in the day
Don't exercise three hours before bedtime. If you train close to bedtime, you risk stimulating your mind and body, and then having a hard time falling asleep.
Part 2 of 3: Simplify the Awakening
Step 1. Do not use the "snooze" function of the alarm clock
In the morning, it's easy to get tempted by the idea of being able to sleep a few more minutes by simply pressing the snooze button. However, this is a bad choice that only leaves you groggy and therefore eager to sleep even more. Try to get up as soon as the alarm goes off.
- One way to make sure you get out of bed is to place the alarm clock away from the bed. Not being able to reach it while you are still lying down you will be less tempted to use the snooze function.
- Another thing that can help you wake up is an alarm clock that simulates natural daylight. It will be like having a little sunshine in your bedroom, urging you to start a new day.
Step 2. Take a shower
Immediately after exposing yourself to light, step into the shower. To make it particularly invigorating, try switching between hot and cold water every 20 seconds. This method will help you to get out of the stupor quickly.
Step 3. Plan something pleasant to look forward to
It will be easier to get out of bed knowing that something you love awaits. This could be a simple cup of tea or coffee or a bowl filled with your favorite cereals. Use something you like to motivate yourself to get up.
Part 3 of 3: Staying Awake
Step 1. Get up and move
If you feel sleepy and numb, start moving. Try taking a short walk, even just to the bathroom or living room. Twenty minutes of walking would be ideal, but if you don't have the time you can also just take a quick stroll around the office or do a few hops on the spot to get the circulation going.
Step 2. Avoid heavy meals for lunch
Binge eating or eating fatty, hard-to-digest foods will make you feel sleepy and tired for the next few hours. Choose something light, like a salad, and don't forget to include some protein - it will give you the energy you need to face the afternoon.
If you feel slightly hungry in the afternoon, have a light, healthy snack. Remember that it is better to have a light lunch and indulge in an afternoon snack than binge eating so that you don't feel hungry until dinner time
Step 3. Step away from the computer
If you find yourself feeling sleepy while staring at your computer screen, take a break, or at least look away for a while. Try to watch something across the room for at least five minutes.
Step 4. Share the caffeine consumed over time
It's no secret that caffeine can help you stay awake. However, research has shown that it is better to take it in small doses distributed evenly throughout the day, rather than having a single large dose in the morning in the form of three or four cups of coffee. To spread it out correctly over time, try to choose a drink that contains only small amounts, such as green tea, and drink it frequently throughout the day, or sip only a little coffee at a time.
Also, when bedtime approaches, stop taking caffeine, otherwise it may force you to stay awake during the night and make you feel more tired the next day. Try quitting caffeine about 6 hours before bed
Step 5. Listen to some music
Music helps you raise your energy level, especially when it is something you love. Instead of staying silent, use a pair of headphones if you are at work or turn the radio on loud if you are at home. It won't be easy to feel sleepy as you move your head convulsively to the beat of your favorite song.
Step 6. Avoid naps
That's right, even if you feel the urge to sleep, the best thing to do is try to stay away from the bed or sofa. Stay away from all places where you like to snooze.
If, despite where you are, you just can't help but take a nap, even at your desk, consider going to your doctor and undergoing an examination that will allow you to diagnose any narcolepsy
Step 7. Wash your face
It is not necessary to use soap; simply get up to go to the bathroom and splash your face with cold water several times, you will immediately feel more awake. If you're worried about ruining your makeup, use cold water to get the back of your head wet.
