Having a lot of energy depends a lot of your sleeping routine. So, part of the challenge I will share with you the Golden Rules for a good sleep.
* Very important notice: these tips do not work if you only reflect on them. You need to take action!
Day 5: Follow the Golden Rules for Sleep:
- Establish a bedtime routine, with regular times for going to bed and getting up;
- Sleep only as much as you need to feel well rested and wake up feeling refreshed;
- Get up at the same time every day – lying in on days off disrupts sleep patterns;
- Taking a 10 – 20 minute afternoon power nap is a better option for your body;
- Make your bedroom quiet and relaxing, reduce unwanted noise and light. Invest in a good mattress and pillows, and keep the room cool;
- Don’t go to bed hungry – carbohydrates have a mild sleep-enhancing effect, so try toast, cereal or some fruit. Large meals close to bedtime are hard to digest; keep to light snacks and avoid sugary, spicy or fatty foods which act as stimulants;
- Avoid drinks containing caffeine (coffee, some teas, cola and chocolate);
- Early evening exercise will promote sleep; your body temperature rises and later falls making it easier to sleep. Try not to exercise too close to bedtime (within 2 – 3 hours);
- Consider relaxation techniques, eg: deep breathing, relaxing each limb in your body, visualization, aromatherapy oils (lavender, ylang ylang), drinking herb teas (camomile);
- If you wake up at night, get up, do something relaxing in another room (jigsaws are recommended) and then return to bed later.
uptitude 