Make your mornings count

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Let’s start at the very beginning – the snooze button. Your mission is to stop using it to delay getting out of bed, because all it does is confuse your body. It’s far better to get up at precisely the same time every day, in order to set up a regular sleep/wake pattern.¹ If you need an extra boost to get you up in the morning, asking yourself a few simple questions about the day ahead can make all the difference.

Resist the temptation to down a cup of coffee just after waking up. Wait until 10am before having your first shot of caffeine, because this is when your cortisol and energy levels start to dip. However, you should definitely eat a good breakfast. Eating a meal high in proteins and carbohydrates at the same time every day helps regulate your circadian rhythm.² With a little foresight and creativity, anyone can put together a quick and healthy breakfast. There are lots of tasty vegan options out there too.

All You Have to Do to Sleep Better

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whenyou have a bad night’s sleep, you probably think back to the previous evening and try to work out what went wrong. You might wonder whether you went to bed too early, whether your room was too warm, or whether you need to replace your pillow. However, you might be looking for answers in all the wrong places. If you want a good night’s sleep, you need to lay the groundwork from the moment you wake up.

In this article, you will learn exactly what you must do in the morning, afternoon and evening to optimize your precious sleep time. Implement the steps in this article and you will wake feeling much more energetic every morning.

ដឹងហើយគឺចឹងសោះ! Why You Always Feel So Tired Even After Rest

Iused to go home and just lie on the sofa after work to rest. Later, I wanted to spend more time for self-improvement. Unfortunately, the only time I had to cut into was my “rest” time, which I started replacing with actions like exercising and reading books instead. To my surprise, I didn’t feel more tired. It actually made me feel more refreshed! When I looked into what “rest” really is I found that it’s a poorly understood subject, and why many people often feel tired even if they “rest” a lot.

Letting your mind run free is the quickest path to exhaustion

Most people tend to define rest as:

• Lounging on the sofa or laying in bed
• Doing nothing (is that even possible?)
• “Netflix and chill”
• Not doing chores

And while your body is in a relaxed posture your mind isn’t. Rest is a mental activity, not just a physical one.  When you engage in the activities like those in the list above, you encourage mental activity that is counterproductive to rest.

Mindlessly watching television, browsing the internet or reading tweets isn’t mindless at all.This type of mental engagement and stimulation can actually leave you more tired than you were initially. Your brain is not only quietly processing all that you are taking in, it is also preparing for and encouraging you to socialize¹. A recent study² found that when the brain isn’t actively engaged in a conscious activity, it shifts into a state of prep for social interaction with others.

Another important fact to consider is that the brain needs something to focus on in order to achieve a state of symbiotic rest. It needs a purpose. Think about an activity requiring very little focus and attention–such as showering. Most times you are thinking about other things and your mind is busy working out problems and connecting dots. This type of mental activity is necessary and beneficial but it chases away rest. Letting your mind run free is the quickest path to exhaustion.

What's Your Sleep Cycle And How To Hack It For Better Sleep

Ifyour health and wellness are important to you it’s critical to be aware of your sleep cycle. Neglecting your sleep can have some pretty damaging spill over effect on your health. Sleep is when your brain and body spring into action. Understanding the importance of sleep and the sleep cycle can allow you to take control of the rejuvenating and healing power of sleep.

How Your Sleep Cycle Works

So you’ve nodded off while watching a House Hunters marathon and are slowly off to la la land. No, not the charming movie with Emma Stone and Ryan Gosling but you’ve started a 4 stage process that happens to our bodies each night.

Stage 1: Within minutes your brain starts to produce alpha and theta waves which help to slow things down and your eye movements also slow down. This is a light stage of sleep that can last around 7 minutes and you can be easily woken up. This length is usually the best for a quick cat nap or if you’ve fallen asleep in the bathroom at work.

Stage 2: This is also a pretty light stage of sleep but your brain starts to spring into action creating sleep spindles which are burst of brain activity. Waking up at the end of this stage works for the classic power nap as it’s not too deep which can result in grogginess.

Stage 3 & 4: Now you’re getting into deep sleep and the body starts to slow down and really relax with very little muscle activity or eye movement. You’re less likely to be woken during this stage. As you move into stage 4 you now begin to produce more brain waves and fall into real restorative sleep. When it comes to your health and wellness this stage is critical as it’s when you repair muscle and tissue, stimulate growth and development, boost immune function and set up your energy for the next day.