Get Up and Get Moving: Why You Shouldn't Stay in Bed Longer Than Necessary
Most of us don’t get enough sleep each night, and one of the reasons we suffer from that is because we spend too much time in bed. We often stay in bed longer than necessary, which hinders our sleep and also wastes time that could be better spent doing something else. Use these tips to help you get up and get moving, so you can enjoy more restful sleep and have more time to do what you love
Getting enough sleep will help you improve your performance at work
It's important to maintain a healthy lifestyle, even if your job doesn't require it. One of the easiest things you can do is make sure you're getting enough sleep. As a matter of fact, research has shown that many people actually need about 8 hours of sleep for optimal performance at work. When you sleep well, your concentration will be better and you'll be less likely to have accidents at work or on the road due to tiredness. So when you can’t fight those extra few minutes before bedtime anymore, tell yourself don’t worry, tomorrow I'll get up early so I can go exercise.
Move as soon as you wake up
When you first wake up, it is best to get up and move as soon as possible. Even if it's just a short walk around the house. This will help your muscles loosen up and prevent soreness from exercise or workout from setting in too deeply. It will also allow you to boost your serotonin levels by walking outside if the weather is nice, which can help elevate your mood throughout the day. Not to mention, it will get your blood pumping so that you are awake enough for when breakfast time rolls around!
Keep track of your quality sleep
In today's world, more people are turning to sleep pills for their insomnia. Though it may be tempting to use this option, it is best if you learn how to get a better night’s sleep naturally. Plus, your body will start to crave the positive energy that you can get from exercise; this feeling of power will last all day long, so you won’t have time to think about not being able to sleep at night. So even if it is just for 20 minutes a day, try getting up and moving around. Trust me, you will feel refreshed when you do!
Avoid alcohol before going to bed
In addition to insomnia, alcohol consumption can interfere with your sleep cycle. For example, the occurrence of REM sleep is reduced. If you drink alcohol before bedtime, it can also cause dehydration because it suppresses the production of vasopressin which reduces urine production. In short, don’t drink before going to bed or you’ll just be prolonging the time before you drift off!
Don’t lay in bed if you can’t sleep
Spending time in bed trying to sleep won’t get you to sleep faster. Experts recommend limiting yourself to 20 minutes of tossing and turning at a time, before getting up and doing something relaxing. Something as simple as reading can help clear your mind and lull you into slumber when your body just can’t do it on its own. And if you find that lying down is the only way for you to drift off? Make sure that once the alarm goes off, or once you hit the 15-minute mark, you have a strict rule about getting out of bed immediately.
Wake up without an alarm clock
If you can, try to wake up without an alarm clock. Set your alarm as early as possible, but make sure that you have time to wake up before it goes off. Once you get used to waking up at the same time every day, your body will learn when it's time to sleep so that you’ll have the best chance of waking up on your own. Give yourself enough time in bed by going to bed at the same time every night so that when it's time for your alarm to go off, you won't feel tired or be tempted by wanting a few more minutes of sleep. That is unless you're having trouble falling asleep or if you are really tired from staying up too late the night before.
Relax if you can't fall asleep right away
We've all been there—it's 2 a.m., you're stressed, and your head just can't find peace. Lucky for you, your bed isn't the worst place to be stuck if it becomes difficult to fall asleep right away. Don't worry, there are plenty of ways to help soothe your mind if it has trouble shutting off at night. Your bed is the perfect place to lay down for yoga or take a nap while watching TV before the sun rises again!
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