Do you wake up exhausted? You slept the entire night and yet you still feel drained? These 3 tips will help you get more rest and recovery from your sleep, leaving you a completely recharged by morning.
Develop a bedtime routine. The first thing I would recommend is developing a nighttime routine. Just as most newborn babies need to be trained to sleep, you may need the same thing. For instance, to train a newborn to get used to sleeping at a certain time, you might want to start with a bath at 6:00 everyday. After the bath you then change them into their pajamas and give them a nighttime bottle. After than you may move the baby to their room and then read them a bedtime story. Finally you put them to bed.
You can learn a lot from this routine for newborns. If you are not in a natural circadian rhythm, you may not be getting the relaxing and deep sleep you need. This is why you feel drained when you wake up. In my experience, 7 out of 10 times, people will start seeing an immediate boost in energy from just taking the time to create a deliberate nighttime routine.
Second, limit the amount of sugar and caffeine you take in. The Starbucks generation type living is running down our bodies at an alarming rate. Studies now clearly show that caffeine and sugar are not reliable sources of energy. Yet we act like its our only source. If you need coffee to get going in the morning, you may be relying too heavily on caffeine for your energy. The only problem is when it wears out you may dip into a fatigue lull or valley. Get your energy from reliable sources " proteins, carbs, etc. something that will give you that staying power throughout your day.
As our cortisol levels rise and drop though out the day we tend to use the crutch of caffeine, sugar, or other stimulants to raise them up again. This does artificially stimulate our energy levels, but at a cost. Cortisol levels are not meant to remain high for long periods of time. In fact high cortisol levels cause chronic or adrenal fatigue. Furthermore, it can lead to an insomnia, hyperglycemia, and brain fog. Not only will it affect your energy levels in the short run and the long run, but it is also linked to weight gain especially around the middle of your body. And finally, caffeine can stay with you for up to 12 to 14 hours. If you want better sleep and more importantly, you want to feel rejuvenated from your sleep, watch the sugar and caffeine intake.
The final step to a more restful night is to clean up your bedroom. This is an interesting one for people who have never considered it. Let me explain. Have you ever noticed the emotional release you feel when you have cleaned up, or de-cluttered a messy room? That emotional release was a very real thing. By cleaning up the room you were able to experience a form of emotional stress release.
It is a common belief that we gain energy not only from what we put into ourselves, but also from the environment in which we spend time. If your environment is wrecked and always cluttered, it makes us feel wrecked and cluttered in our lives. Whats more interesting is this is especially true for environments that are close to us like the bedroom. The bedroom is considered to be a very private and a place that is close to your heart. Not surprisingly we are affected most by people and things that are most close to us. If our bedroom is cluttered, it impacts us emotionally and can reveal itself as emotional stress whether we know it or not.
Furthermore, psychologists say that the thoughts you have before drifting off to bed at night and the ones you have when you first wake up are the most important of the day. By clearing up the clutter in your bedroom and life, you will surely have better, more positive, and happier thoughts getting in and out of bed. This tip is a difficult one for people to grasp, but if you just try it and then pay close attention to your energy levels, you will notice a surge of energy coming from such a small choir. Clean your bedroom and then keep it clean. It is worth it.
These are the top 3 tips to not only a better nights sleep, but to a more rejuvenating and energy recharging sleep. Follow these simple steps and you will see a noticeable influx of positive personal energy fill your life. Good luck!
Develop a bedtime routine. The first thing I would recommend is developing a nighttime routine. Just as most newborn babies need to be trained to sleep, you may need the same thing. For instance, to train a newborn to get used to sleeping at a certain time, you might want to start with a bath at 6:00 everyday. After the bath you then change them into their pajamas and give them a nighttime bottle. After than you may move the baby to their room and then read them a bedtime story. Finally you put them to bed.
You can learn a lot from this routine for newborns. If you are not in a natural circadian rhythm, you may not be getting the relaxing and deep sleep you need. This is why you feel drained when you wake up. In my experience, 7 out of 10 times, people will start seeing an immediate boost in energy from just taking the time to create a deliberate nighttime routine.
Second, limit the amount of sugar and caffeine you take in. The Starbucks generation type living is running down our bodies at an alarming rate. Studies now clearly show that caffeine and sugar are not reliable sources of energy. Yet we act like its our only source. If you need coffee to get going in the morning, you may be relying too heavily on caffeine for your energy. The only problem is when it wears out you may dip into a fatigue lull or valley. Get your energy from reliable sources " proteins, carbs, etc. something that will give you that staying power throughout your day.
As our cortisol levels rise and drop though out the day we tend to use the crutch of caffeine, sugar, or other stimulants to raise them up again. This does artificially stimulate our energy levels, but at a cost. Cortisol levels are not meant to remain high for long periods of time. In fact high cortisol levels cause chronic or adrenal fatigue. Furthermore, it can lead to an insomnia, hyperglycemia, and brain fog. Not only will it affect your energy levels in the short run and the long run, but it is also linked to weight gain especially around the middle of your body. And finally, caffeine can stay with you for up to 12 to 14 hours. If you want better sleep and more importantly, you want to feel rejuvenated from your sleep, watch the sugar and caffeine intake.
The final step to a more restful night is to clean up your bedroom. This is an interesting one for people who have never considered it. Let me explain. Have you ever noticed the emotional release you feel when you have cleaned up, or de-cluttered a messy room? That emotional release was a very real thing. By cleaning up the room you were able to experience a form of emotional stress release.
It is a common belief that we gain energy not only from what we put into ourselves, but also from the environment in which we spend time. If your environment is wrecked and always cluttered, it makes us feel wrecked and cluttered in our lives. Whats more interesting is this is especially true for environments that are close to us like the bedroom. The bedroom is considered to be a very private and a place that is close to your heart. Not surprisingly we are affected most by people and things that are most close to us. If our bedroom is cluttered, it impacts us emotionally and can reveal itself as emotional stress whether we know it or not.
Furthermore, psychologists say that the thoughts you have before drifting off to bed at night and the ones you have when you first wake up are the most important of the day. By clearing up the clutter in your bedroom and life, you will surely have better, more positive, and happier thoughts getting in and out of bed. This tip is a difficult one for people to grasp, but if you just try it and then pay close attention to your energy levels, you will notice a surge of energy coming from such a small choir. Clean your bedroom and then keep it clean. It is worth it.
These are the top 3 tips to not only a better nights sleep, but to a more rejuvenating and energy recharging sleep. Follow these simple steps and you will see a noticeable influx of positive personal energy fill your life. Good luck!
About the Author:
Gerry Geneva is a personal energy coach and expert. He got his start working with high school and collegiate athletes teaching them how to better manage sleep, work outs, food intake, and the emotional and mental stress brought on by a busy college life. He specializes in managing and beating the symptoms of adrenal fatigue. He runs and operates myadrenalfatigue.com.
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