Do you wake up exhausted? You slept the entire night and yet you still feel drained? These 3 tips will help you get more rest and recovery from your sleep, leaving you a completely recharged by morning.
The number one thing you should do immediately is to develop a nighttime routine. Just as most newborn babies require the development of a nighttime routine by the parents so they know its time for bed, you may need the same thing. For instance with a newborn the nighttime routine may start with a bath, then getting dressed into pajamas. Next would come a nighttime bottle with the lights dim and any distractions like TV or radio removed. Finally you might take the new born to their room where you would read them a bedtime story and then put them in bed.
We also can benefit from the same type of bedtime routine. In todays world we are running around like crazy and some of us keep very unusual hours. This makes the body very confused and can lead to stress and fatigue. 7 out of 10 times as I work with people, they start feeling an immediate surge in energy because they have developed a simple nighttime routine. Some gotchas: forget the TV to get you sleepy. Research shows that screens such as TV screens or computer screens can decrease the production of melatonin which is what gets you sleepy.
The second thing Id recommend that pertains to your sleep is to limit the amount of sugar and caffeine you take in during the day. There are many studies that show that as part of the Starbucks generation we are running down our bodies at an alarming rate. Caffeine and sugar are sources of energy, I dont think anyone can argue that. The problem is they provide very short lived and inefficient types of energy.
You see our cortisol levels rise and drop all throughout the day. Its important that they rise and fall. When we use caffeine, sugar, or other stimulants to raise our energy levels, we also are artificially stimulating our cortisol levels. If our cortisol levels remain high for too long it can lead to the symptoms of chronic stress such as fatigue, hyperglycemia, brain fog, etc. Continued still and you may experience a condition known as adrenal fatigue. Not only can habitually high cortisol levels affect your energy levels for the worse, but they have been linked to weight gain especially around the mid section. Furthermore, caffeine has been shown to remain in the body for 12 to 14 hours. Which make it difficult for you to get the relaxed and quality hours of rest and recover.
The final tip for getting a recharging sleep is something most people have never really considered. Clean up your bedroom. This may seem like a weird way to ensure you get a good nights rest but just try it. Youll feel positive energy emitting from yourself after cleaning your room. If youve ever had a ton of dishes or a messy desk that youve cleaned you may remember how much nicer it looked when you were done and how refreshing it was to see it organized. That refreshing feeling was a real thing. It was a form of emotional stress relief.
We gain energy from our surroundings. If we are constantly in a cluttered and disorganized environment, we will feel a sense of clutter and disorganization in our lives. Especially the bedroom. Have you ever noticed how the things that are closest to you in life are the things that affect you the most? Well, the bedroom is considered to be the part of the home that is closest to a persons heart. This is where you hide all your dirty little secrets, and where you can be your innermost private self. If the bedroom is cluttered it has a real emotional impact on you whether you are aware of it or not.
Leading psychologists say that what makes a dramatic effect on us are the thoughts we have before we close our eyes and the thoughts we have first thing in the morning. You can rest assured that by clearing up the clutter in your bedroom, you are clearing up emotional stress. And that is sure to provide a nice boost in your energy levels. Just try it and pay close attention to your energy levels. Its worth it.
These are 3 simple tips you can implement immediately to start seeing an increase in the amount of energy you get from your sleep. Implement them quickly and you wont be sorry you did! - 26706
The number one thing you should do immediately is to develop a nighttime routine. Just as most newborn babies require the development of a nighttime routine by the parents so they know its time for bed, you may need the same thing. For instance with a newborn the nighttime routine may start with a bath, then getting dressed into pajamas. Next would come a nighttime bottle with the lights dim and any distractions like TV or radio removed. Finally you might take the new born to their room where you would read them a bedtime story and then put them in bed.
We also can benefit from the same type of bedtime routine. In todays world we are running around like crazy and some of us keep very unusual hours. This makes the body very confused and can lead to stress and fatigue. 7 out of 10 times as I work with people, they start feeling an immediate surge in energy because they have developed a simple nighttime routine. Some gotchas: forget the TV to get you sleepy. Research shows that screens such as TV screens or computer screens can decrease the production of melatonin which is what gets you sleepy.
The second thing Id recommend that pertains to your sleep is to limit the amount of sugar and caffeine you take in during the day. There are many studies that show that as part of the Starbucks generation we are running down our bodies at an alarming rate. Caffeine and sugar are sources of energy, I dont think anyone can argue that. The problem is they provide very short lived and inefficient types of energy.
You see our cortisol levels rise and drop all throughout the day. Its important that they rise and fall. When we use caffeine, sugar, or other stimulants to raise our energy levels, we also are artificially stimulating our cortisol levels. If our cortisol levels remain high for too long it can lead to the symptoms of chronic stress such as fatigue, hyperglycemia, brain fog, etc. Continued still and you may experience a condition known as adrenal fatigue. Not only can habitually high cortisol levels affect your energy levels for the worse, but they have been linked to weight gain especially around the mid section. Furthermore, caffeine has been shown to remain in the body for 12 to 14 hours. Which make it difficult for you to get the relaxed and quality hours of rest and recover.
The final tip for getting a recharging sleep is something most people have never really considered. Clean up your bedroom. This may seem like a weird way to ensure you get a good nights rest but just try it. Youll feel positive energy emitting from yourself after cleaning your room. If youve ever had a ton of dishes or a messy desk that youve cleaned you may remember how much nicer it looked when you were done and how refreshing it was to see it organized. That refreshing feeling was a real thing. It was a form of emotional stress relief.
We gain energy from our surroundings. If we are constantly in a cluttered and disorganized environment, we will feel a sense of clutter and disorganization in our lives. Especially the bedroom. Have you ever noticed how the things that are closest to you in life are the things that affect you the most? Well, the bedroom is considered to be the part of the home that is closest to a persons heart. This is where you hide all your dirty little secrets, and where you can be your innermost private self. If the bedroom is cluttered it has a real emotional impact on you whether you are aware of it or not.
Leading psychologists say that what makes a dramatic effect on us are the thoughts we have before we close our eyes and the thoughts we have first thing in the morning. You can rest assured that by clearing up the clutter in your bedroom, you are clearing up emotional stress. And that is sure to provide a nice boost in your energy levels. Just try it and pay close attention to your energy levels. Its worth it.
These are 3 simple tips you can implement immediately to start seeing an increase in the amount of energy you get from your sleep. Implement them quickly and you wont be sorry you did! - 26706
About the Author:
Gerry Geneva is a personal energy coach and expert. He got his start working with high school and collegiate athletes teaching them how to better manage sleep, work outs, food intake, and the emotional and mental stress brought on by a busy college life. He specializes in managing and beating the symptoms of adrenal fatigue. He runs and operates myadrenalfatigue.com.
