Difference between revisions of "Fight Too Much Sleep"
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=== Getting on a [[Fix Your Sleeping Schedule|Sleep Schedule]] === | === Getting on a [[Fix Your Sleeping Schedule|Sleep Schedule]] === | ||
#Stay on a routine. Your body gets used to doing the same things at the same time. When it comes to sleep, a steady schedule is best. By going to bed and getting up at the same time, your body will become accustomed to sleeping a certain number of hours at night which can help you avoid sleeping too much. Your body will want to wake up.<ref name="rf1">https://sleep.org/articles/get-sleep-schedule/</ref> | #Stay on a routine. Your body gets used to doing the same things at the same time. When it comes to sleep, a steady schedule is best. By going to bed and getting up at the same time, your body will become accustomed to sleeping a certain number of hours at night which can help you avoid sleeping too much. Your body will want to wake up.<ref name="rf1">https://sleep.org/articles/get-sleep-schedule/</ref> | ||
| − | #Make your bedtime mandatory. Set a bedtime for yourself, at least eight hours before you must get up.< | + | #Make your bedtime mandatory. Set a bedtime for yourself, at least eight hours before you must get up.<ref name="rf1">http://www.huffingtonpost.com/2015/03/04/quitting-coffee_n_6743878.html</ref> To make sure you are actually going to sleep at your bedtime, set an alarm on your phone about an hour before. That way, you have time to wind down, turn off the electronics, and get ready for bed. |
#Be mindful of sleep cycles. One sleep cycle is about 90 minute; therefore, try to plan the amount of sleep you get around your cycles. In fact, if you find yourself awake slightly before your alarm goes off, you should just get up, rather than entering another cycle. Waking up in the beginning or middle of a cycle can make you groggy.<ref name="rf2">http://www.lifehack.org/articles/productivity/how-wake-immediately-the-morning.html</ref> | #Be mindful of sleep cycles. One sleep cycle is about 90 minute; therefore, try to plan the amount of sleep you get around your cycles. In fact, if you find yourself awake slightly before your alarm goes off, you should just get up, rather than entering another cycle. Waking up in the beginning or middle of a cycle can make you groggy.<ref name="rf2">http://www.lifehack.org/articles/productivity/how-wake-immediately-the-morning.html</ref> | ||
#Use light and darkness to your advantage. Darkness and light are important to your sleeping rituals — reducing light exposure prompts your body to start producing melatonin, a hormone that makes you sleepy. Light (either natural light from the sun in the morning or artificial light from lamps and electronic devices) will suppress the production of melatonin, helping you feel more alert. Once you get in a rhythm, the darkness will help you sleep, and the light will signal your body to wake up.<ref name="rf3">http://www.huffingtonpost.com/2013/08/06/never-oversleep-again-_n_3714739.html</ref> | #Use light and darkness to your advantage. Darkness and light are important to your sleeping rituals — reducing light exposure prompts your body to start producing melatonin, a hormone that makes you sleepy. Light (either natural light from the sun in the morning or artificial light from lamps and electronic devices) will suppress the production of melatonin, helping you feel more alert. Once you get in a rhythm, the darkness will help you sleep, and the light will signal your body to wake up.<ref name="rf3">http://www.huffingtonpost.com/2013/08/06/never-oversleep-again-_n_3714739.html</ref> | ||
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=== Making Waking Up Easier === | === Making Waking Up Easier === | ||
| − | #[[Stop Hitting the Snooze Button|Don't hit the snooze button]]. It's tempting to get a few extra minutes of sleep in the morning by hitting "snooze" on the alarm; however, doing so can make you groggy, which means you'll want to sleep even more. Try to get up as soon as the alarm starts to go off.< | + | #[[Stop Hitting the Snooze Button|Don't hit the snooze button]]. It's tempting to get a few extra minutes of sleep in the morning by hitting "snooze" on the alarm; however, doing so can make you groggy, which means you'll want to sleep even more. Try to get up as soon as the alarm starts to go off.<ref name="rf2">http://psychcentral.com/blog/archives/2012/05/09/7-tips-to-shift-your-sleep-schedule/</ref> |
#*Don't set multiple alarms, either. You may like waking up to the first alarm knowing you have another 15 or 30 minutes to sleep before your "real" alarm goes off, but this will interrupt your sleep cycle and make it harder to get up when it's time. | #*Don't set multiple alarms, either. You may like waking up to the first alarm knowing you have another 15 or 30 minutes to sleep before your "real" alarm goes off, but this will interrupt your sleep cycle and make it harder to get up when it's time. | ||
| − | #* One way to ensure you wake up is to make sure your alarm clock isn't within arm's reach. Basically, you don't want to be able to hit snooze.<ref>http://www.lifehack.org/articles/productivity/how-wake-immediately-the-morning.html</ | + | #* One way to ensure you wake up is to make sure your alarm clock isn't within arm's reach. Basically, you don't want to be able to hit snooze.<ref name="rf3">http://www.lifehack.org/articles/productivity/how-wake-immediately-the-morning.html</ref> Try moving it across the room so you have to get out of bed to turn it off. |
#* Another thing that can help you wake up is to use a natural light alarm clock. It's like having a little sun in your bedroom to wake you up.<ref name="rf2" /> | #* Another thing that can help you wake up is to use a natural light alarm clock. It's like having a little sun in your bedroom to wake you up.<ref name="rf2" /> | ||
#Take a shower. After getting some light, hop in the shower. To make it especially refreshing, try switching between hot and cold water every 20 seconds. This method will help jolt you awake.<ref name="rf2" /> | #Take a shower. After getting some light, hop in the shower. To make it especially refreshing, try switching between hot and cold water every 20 seconds. This method will help jolt you awake.<ref name="rf2" /> | ||
| − | #Look forward to something. You can make getting up easier by having something you love every morning. Maybe it's as simple as a cup of tea or a coffee, or maybe you have a bowl of your favorite cereal. Use something you love as a motivation to get up and moving.< | + | #Look forward to something. You can make getting up easier by having something you love every morning. Maybe it's as simple as a cup of tea or a coffee, or maybe you have a bowl of your favorite cereal. Use something you love as a motivation to get up and moving.<ref name="rf3" /> |
=== Staying Awake === | === Staying Awake === | ||
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#* It's fine to snack on healthy foods if you start feeling hungry in the afternoon. It's better to stick to smaller meals or snacks rather than having one huge meal at noon.<ref name="rf5" /> | #* It's fine to snack on healthy foods if you start feeling hungry in the afternoon. It's better to stick to smaller meals or snacks rather than having one huge meal at noon.<ref name="rf5" /> | ||
#Look away from your computer. If you find yourself getting sleepy at your computer, it's time to take a break, at least from staring at the screen. Try to look at something else across the room for at least five minutes.<ref name="rf5" /> | #Look away from your computer. If you find yourself getting sleepy at your computer, it's time to take a break, at least from staring at the screen. Try to look at something else across the room for at least five minutes.<ref name="rf5" /> | ||
| − | #Spread out your caffeine intake. It's no secret that caffeine can help you stay awake; however, science has shown it's best to spread out your caffeine throughout the day instead of taking one big dose in the morning in the form of three or four cups of coffee. To spread it out, try drinking something with a lower amount of caffeine, such as green tea, more often throughout the day, or just drinking smaller amounts of coffee at a time.< | + | #Spread out your caffeine intake. It's no secret that caffeine can help you stay awake; however, science has shown it's best to spread out your caffeine throughout the day instead of taking one big dose in the morning in the form of three or four cups of coffee. To spread it out, try drinking something with a lower amount of caffeine, such as green tea, more often throughout the day, or just drinking smaller amounts of coffee at a time.<ref name="rf4">http://www.sciencedaily.com/releases/2004/05/040512041022.htm</ref> |
#* Also, don't drink caffeine too close to bedtime, as it can keep you awake, making you more tired the next day. Try to stop the caffeine about six hours before bedtime (and remember chocolate contains caffeine!). | #* Also, don't drink caffeine too close to bedtime, as it can keep you awake, making you more tired the next day. Try to stop the caffeine about six hours before bedtime (and remember chocolate contains caffeine!). | ||
#Try a little music. Music can help rev up your energy, especially if it's something you like. Instead of sticking to silence, plug in some headphones if you're at work or crank up the radio if you're at home. It's hard to fall asleep if you're bopping your head along to your favorite song.<ref name="rf5" /> | #Try a little music. Music can help rev up your energy, especially if it's something you like. Instead of sticking to silence, plug in some headphones if you're at work or crank up the radio if you're at home. It's hard to fall asleep if you're bopping your head along to your favorite song.<ref name="rf5" /> | ||
