If you are still tired after 8 hours a day and feel that your mind and body are distressing, you should take the time to look at it. Sometimes stress can be the cause, but fatigue can be quite different when you wake up in the morning.
01. It is not constant every day.
Our lives have cycles where sleep and daily rhythms repeat. So it is ideal to go to bed at the same time every night. Repeated rhythms can cause drowsiness and fatigue.
02. Sleeping on the weekend
If you sleep 5 to 6 hours during the week and sleep on the weekend, you may break your body's biological rhythm and cause sleep disturbances. It also increases the risk of developing obesity, type 2 diabetes and cardiovascular disease. Do not change the time you spend more than an hour.
03. Stand behind the alarm
Turning off the alarm and back 15 minutes is not any help. When you fall asleep you fall into deep sleep stages and you may get tired when you get up. Set up alarms at the same time each morning and train your willingness to get up.
04. There is too much light in the room.
It inhibits the production of melatonin, a hormone that induces sleep in the body when the eyes touch any form of light. This includes both the luminescence of TV buttons and smartphones, natural and artificial lighting. We recommend that you completely turn off all electronic devices in your bedroom.
05. Skip breakfast
The breakfast will allow the biological clock to count down until the next break. After too much time between getting up and eating, the body's stress hormone (cortisol) levels increase.
06. I eat hard, sweet food before I go to bed.
Do not eat as much as you can before you fall asleep. Especially foods with high blood sugar levels increase cortisol in the body. Its effect remains for 5 hours, so give up pizza, cakes, potatoes and replace them with lighter foods 5 hours before sleep.
07. UntidyDragonfly
When the bed is full of things, we remind us of things we could not finish all day. On the other hand, a clean room and a fresh and fragrant scented bed will stimulate sleep early. It is recommended to organize so that you can take a good night's sleep.
08. Hot shower or bath just before falling asleep
If you soak your body in a warm bath, you can relax and fall asleep, but it is not good to use it immediately before bedtime. Body temperature is one of the signals the body sends us. A hot shower or bath before bedtime interrupts this signal. You should shower 1: 30 ~ 2 hours before bedtime.
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