There are nights where even after sleeping for 8 hours, you still feel tired and as though you haven't slept enough. While stress may sometimes be the culprit, there are times when the causes of morning fatigue are quite different. Here are 8 things that are preventing you from having a good night's sleep:
1. No daily schedule
Our lives follow a circadian rhythm, also known as a biological clock, which is a regular cycle of alternating sleepiness and alertness. For this reason, it is ideal that you go to bed at the same time every night. Breaking this cycle can cause drowsiness and fatigue.
2. Catching up on sleep at the weekend
Sleeping 5 to 6 hours on weekdays, while sleeping twice as long over the weekend will break your body's biological rhythm and may also cause sleeping disorders. Furthermore, it increases the risk of developing obesity, type 2 diabetes and cardiovascular disease. Try not to vary your wake up time by more than one hour.
3. Hitting the snooze button
Adding an extra 15 minutes to your alarm clock won't do you any good. When you doze off again, you may fall into the phase of deep sleep and feel even more tired when you get up. Set your alarm at the same time each morning and train your willpower to get up.
4. Too much light in the room
When your eyes catch any form of light, your body suppresses the production of the sleep-inducing hormone melatonin, which can lead to sleeping disorders. This applies to both natural and artificial light, including a glowing TV button or your cell phone's light signal. For this reason, completely turn off all electronics in your bedroom.
5. Skipping breakfast
Breakfast gets your biological clock going, counting down the time until the next rest. If too much time passes between waking and eating, your body increases the level of the stress hormone, cortisol.
6. Eating starchy and sweet foods before sleeping
As much as possible, try to refrain from eating before bed, particularly foods with a high glycemic index, which increases cortisol in the body. This effect lasts for 5 hours, so it's best to give up pizza, cakes and potatoes 5 hours before bed, replacing them with lighter foods such as yogurt or low-fat meat.
7. Untidy bedroom
A bedroom that is full of things reminds us of the tasks that we didn't finish throughout the day. But a tidy room and a made bed with fresh fragrant linen will stimulate you to go to sleep earlier. So keep your room clutter-free for a better sleep.
8. Taking a hot shower or bath right before bed
While soaking in a warm bath will help you relax and fall asleep, it is not a good idea to take it just before going to bed. A drop in temperature is one of the signals your body sends you to indicate that it's time to go to bed and a hot shower or bath will disrupt this signal. Aim to take your shower at least 1.5 to 2 hours before bed time.
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