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Poor Sleep Quality Comes from All the Things You Do Since Morning

Poor Sleep Quality Comes from All the Things You Do Since Morning

When I was twenty-something, I didn’t really care much about my sleep quality because I could recover very quickly even if I had a bad night’s sleep. Since my first son was born, it became a totally different story. Partly because I’m older now, partly because I’ve had many more responsibilities. I could no longer work as productively as I could before if I didn’t sleep well the previous night.

Video Summary

To make sure I slept well at night, I started to pay attention to everything I did throughout the day.  And unlike what most people advise us, it’s not just a good bedtime routine that helps, it’s about everything we do – from the moment we wake up in the morning to going to bed at night.

    Morning (7am – 12pm)

      Wake up at the Same Time Every Day to Build Patterns

      That means even weekends and days off. Why? Because our bodies are intelligently rhythmic and thrives on consistency. By waking up at the same time, we regulate the circadian rhythm that co-ordinates hormones and metabolism connected to sleep and wakefulness. Our bodies prepare to wake up around 1-2 hours before doing so, so making sure we wake up at a consistent time will be much easier and less stressful on these important rhythms.

      Making sure you wake up (and actually get up) at the same time every day will help you get a better night’s sleep later on as you build a gradual, strong desire for sleep during your waking hours. Try consistently for 1 to 2 weeks to allow your body to create the perfect rhythm.

      Eat Breakfast First Thing to Calm Your Brain

      Fuelling yourself for the start of your day is common wisdom but did you know that it can also positively affect your sleep cycle? It’s all down to our evolution.

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      Dr. Nerina Ramlakhan believes eating first thing in the morning actually calms parts of the brain that are linked to our caveman behaviour of preserving energy and avoiding predators [1]. In other words, by eating first thing, we’re reassuring the brain that there is a good supply of food causing it to remain in a relaxed state ready for sleep, which in our modern day case, is at the end of the day.

      Step Away from the Snooze Button. It Confuses Your Brain

      As mentioned above, our sleep patterns need to be consistent and nothing ruins that more than hitting the snooze button.

      In fact, using an alarm altogether may be doing more harm than good. This is because our bodies start to reboot around an hour before we naturally need to wake up. It’s in this phase that adrenaline and cortisol is released allowing us to get into a gradual lighter sleep and prepare for waking. An alarm can jolt our bodies awake too early causing that groggy feeling we often get that takes ages to shake off.

      The snooze button is an illusion. While we think we’re getting a few extra minutes of much-needed sleep, it’s really very bad quality sleep. If you do need to use an alarm, set it for the very last time you need to get up with no leeway for snoozing.

      Afternoon (12pm – 6:00 pm)

        Avoid Napping for More Than 20 Minutes. Otherwise You’ll Enter Deep Sleep

        Napping can be a good way to recharge as long as it’s not for more than 20 minutes. This is because longer naps cause us to start entering a deep sleep which can be harder to wake up from. This is why we can sometimes rise from a nap feeling groggy. Set a timer for 20 minutes so you don’t go over. This way you’ll feel much more refreshed when you wake up.

        If you do need to nap, try to avoid laying your head down later in the day. This is more likely to make it much more difficult to fall asleep at your usual bedtime and will disrupt your sleeping patterns.

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        Protein-Rich and Complex Carbohydrate Foods Make You Less Likely to Nap

        Our diet has a massive effect on our sleep quality but we often don’t consider this when grabbing lunch or snacking throughout the day.

        Protein-rich and complex carbohydrates foods (e.g. wholewheat pasta) take a longer time to be digested and make our blood sugar level increase gradually instead of suddenly compared to simple carbohydrates foods (e.g. cookies). This makes us less likely to become sleepy after lunch.  Taking a nap which can easily affect our sleep cycle, making it harder to sleep at night.

        Get Exposure to Natural Outside Light. It Synchronises Our Master Clock 

        The light we absorb during the day plays quite a big part in our sleep cycles. It synchronises what’s called our master clock which, amongst many things, allows our bodies to enter our sleep cycles efficiently. It’s part of the important circadian rhythm that regulates the body’s daily cycle.

        Aim to get bright outdoor light exposure for 30-60 minutes a day especially around midday.

        No Midday Coffee. It Takes Longer to Wear off Than You Thought

        We might feel we need a pick-me-up half way through the day (although this won’t be necessary once your sleeping patterns are well established) and we can instantly reach for the coffee granules.

        But reaching for that midday cup of coffee can create problems later on. Caffeine has a half-life of 3 to 5 hours meaning it takes this long for just 50% of the caffeine to wear off. The rest can still stay in our bodies for longer. You can see how drinking caffeine even in the middle of the day will cause havoc for sleeping later on. Save your coffee-drinking to mornings only.

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        Don’t Eat Too Little or Too Much. It Makes You Overeat/Undereat at Night

        The amount of food we eat at mealtimes is also conducive to how well we sleep at night. Regulating our eating is crucial if we want a good night’s sleep. Eating too little during the day will more likely cause overeating in the evening close to bedtime. Our bodies don’t have enough time to digest the food meaning a night of tossing and turning.

        Alternatively, if we eat too much for lunch, it’ll be hard to resist taking a nap, which can affect our desire for sleep at night.

        Evening (6:00pm – 12:00am)

          Do Exercise If You Want. It Doesn’t Affect Your Sleep

          While exercise during the day can help towards feeling invigorated, we often think going for a run or anything rigorous in the evening will have us bouncing off the walls when it comes to getting to sleep. After all, our body temperatures and heart rates rise with exercise not to mention adrenaline.

          However, this has actually found to have no effect on our ability to sleep even right before bedtime. Exercising at any time of the day will actually help induce sleep naturally so don’t be afraid to go for that evening run.

          Go to Bed at the Same Time Each Night. You’ll Be More Successful

          Like waking up at the same time, going to sleep at the same time makes for a more efficient sleep cycle. Scientists have even found students who go to bed at a consistent hour each night were more successful and healthy while those with irregular bed times less so [2].

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          Develop Your Own Bedtime Ritual as Your Brain Loves Consistency

          Creating bedtime rituals will help your mind unwind and prepare itself for sleep. Reading and meditating are two great ways to calm the mind before hitting the pillow and in turn creates a perfect entrance into deep, good-quality sleep. Try to stick with these rituals as much as you can since your brain loves consistency.

          Keep Your Alarm Clock out of Sight (but Within Reach) to Avoid Pressure

          Lying in bed and checking the clock can be a massive sleep-killer. If we can’t sleep it can cause anxiety not to mention the artificial light beaming from the LED halting the natural melatonin production needed to send us off to dreamland. Try turning your alarm clock around or if you use your phone, keep it well away from your bed.

          No Gadgets 30 Minutes Before Bed. The Blue Light Will Keep You Awake

          The blue light from smartphones and tablets reek havoc on our brains when it comes to trying to fall asleep. They suppress melatonin and wakes our brain up because it’s busy absorbing information when we check emails or social media.

          It’s important to, not only stop checking our phones around 30 minutes before we go to bed, but to also keep it out of reach. Late night texts, emails and messages can wake us up or our constant urge to check Facebook or Twitter in the middle of the night keeps our brains active so move it away.

          Avoid Hidden Caffeine Sources Like Chocolate and Ice Cream

          Avoiding caffeine before bed is an obvious one, but it might surprise you that a lot of foods secretly contain more of this stimulant than you think.

          Chocolate, energy drinks, flavoured waters, ice cream and even some pain relievers contain enough caffeine to keep you awake. Make sure you check nutrition labels on the foods you eat around bedtime to make sure they don’t interfere with your shut eye.

          Reference

          More by this author

          Leon Ho

          Founder & CEO of Lifehack

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          Last Updated on October 20, 2020

          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

          You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

          We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

          The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

          Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

          1. Break Your Work into Little Steps

          Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

          For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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          • (1) Research
          • (2) Deciding the topic
          • (3) Creating the outline
          • (4) Drafting the content
          • (5) Writing Chapters #1 to #10,
          • (6) Revision
          • (7) etc.

          Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

          2. Change Your Environment

          Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

          One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

          3. Create a Detailed Timeline with Specific Deadlines

          Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

          Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

          My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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          Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

          4. Eliminate Your Procrastination Pit-Stops

          If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

          Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

          I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

          5. Hang out with People Who Inspire You to Take Action

          I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

          Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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          As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

          6. Get a Buddy

          Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

          I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

          7. Tell Others About Your Goals

          This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

          For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

          8. Seek out Someone Who Has Already Achieved the Outcome

          What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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          9. Re-Clarify Your Goals

          If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

          Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

          10. Stop Over-Complicating Things

          Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

          Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

          11. Get a Grip and Just Do It

          At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

          Reality check:

          I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

          Bonus: Think Like a Rhino

          More Tips for Procrastinators to Start Taking Action

          Featured photo credit: Malvestida Magazine via unsplash.com

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