A busy and busy daily life is probably responsible for you waking up early every morning. Still, on those rare days off, does your body automatically keep waking up early? Don't despair, we are here to help! There are several strategies you can employ to increase your chances of sleeping later when you get the chance.
Part 1 of 3: Preparing everything the night before
Step 1. No more distractions
As you prepare for bed, make a list of all the things that normally distract you in the morning, such as the phone, alarm clocks, and unwanted visitors ringing the doorbell in the early hours. Do your best to avoid such incidents the next morning.
- Turn off the alarm clock you normally use to wake up, whether it's a clock on your nightstand or an app on your cell phone. Take advantage and remove the illuminated watches from the direction of your face so that the light doesn't disturb your sleep. According to studies, the blue light emitted by electronic devices can affect the production of melatonin, the hormone that tells the body to sleep.
- Close the bedroom door and lock it to avoid interruptions in your beauty sleep. If necessary, put a sign on the door, asking not to be disturbed.
- Turn off your phone or put it to silent mode. If you do not want to answer the landline, disconnect the device from the telephone line.
Step 2. Turn your bedroom pitch black
Some people like to wake up to sunlight, but it can get in the way of those who like to sleep late. Our brains tend to wake up in bright environments, so if your room isn't dark, your body will believe it's time to get up.
- If you can't sleep well on a regular basis, you might want to invest in blackout type curtains, made of thick fabric that blocks out the sunlight completely.
- If you cannot completely darken the room, use a sleep mask. As funny as this sounds, you'll be able to sleep better.
Step 3. Eat
Eating well a few hours before bedtime can help you sleep without waking up from hunger. Obviously, not everything goes well at night and makes sleep easier, so choose your food wisely.
- Eat some food that mixes carbohydrates and proteins to encourage sleep. For example, a piece of cheese with crackers and water and salt, or a spoon of peanut butter with banana.
- Eat some cherries or drink cherry juice half an hour before bedtime. Cherries promote the production of melatonin, helping you to sleep better.
- Have a glass of lukewarm leire. The drink contains tryptophan, which increases serotonin levels and promotes peaceful sleep.
- Avoid caffeine and other energy substances. It sounds obvious, but even a cup of coffee in the afternoon can affect your sleep at night. In one study, participants who drank coffee six hours before bed ended up losing an hour of sleep during the night, on average. As a precaution, avoid teas, sodas and caffeinated foods in general in the afternoon and evening. No coffee!
- Avoid foods that are high in fat or sodium (such as fried foods and fast food in general), as these foods can cause heartburn and disturb your sleep. Also stay away from acidic foods for the same reason.
- Avoid alcohol. While drinks are relaxing and sleep-promoting, they can wake you up in the middle of the night. If you share a bed with someone, alcohol can also end up disrupting the other person's sleep, as it makes snoring worse.
Step 4. Prepare an environment that promotes sleep
There are several ways to make your bedroom an environment conducive to a good night's sleep, helping you get more sleep.
- Adjust the room temperature. If your home has a central heating system, try leaving the room temperature between 18 °C and 20 °C. In general, keeping the environment slightly cool helps to prolong sleep.
- Connect a fan. Fan "white noises" can help to relax some people, improving sleep. If you don't like the wind while you sleep, turn the fan around to just enjoy the sound of it. Another option would be to buy a white noise machine or open a video that simulates the sound of a fan, rain or ocean waves.
- If you live in a noisy place, it might be a good idea to wear ear plugs for better sleep.
Step 5. Stay up late
This technique doesn't work for everyone, but the desperate can use it. By tiring his body as much as possible, he may try to compensate by sleeping beyond his usual morning hours.
As much as this works from time to time, it's not a good idea to stay up late often as this can be bad for your health. Some studies have linked late-sleep with diabetes, high blood sugar, and increased levels of body fat
Step 6. Prepare to rest
You can't just come to the end of a stressful day and expect to magically sleep well. It's important to prepare your body and mind to relax enough.
- Turn off the television and other electronics, as the use of such devices affects melatonin production. The light emitted by them informs the brain that it is necessary to stay awake, which makes it difficult to fall asleep. Because of this, it is best to turn off the devices at least two hours before bed.
- Take a hot bath an hour before bedtime. As your body cools down after showering, you will begin to fall asleep more.
- Also go to the bathroom before bedtime, so you don't have to wake up early to clean up.
Step 7. Relax.
You need to rest your body and mind if you want to sleep well. Turn off your brain and try to forget about the next day's chores to relax and fall asleep longer.
- Practice some deep breathing techniques. As you inhale, your body receives more oxygen and lowers your heart rate, helping you to relax. Take a deep breath slowly, letting the air fill your belly, not your chest. Hold your breath for a second and slowly exhale through your nose.
- Keep a journal near the bed. Whenever a troubling thought or an item on your to-do list enters your head, put it down on paper and forget about it until the next day.
Part 2 of 3: Sleeping Late
Step 1. Put mindfulness techniques into practice.
Even if you prepare the room well, you may still wake up earlier than planned. When this happens, it's important to allow yourself to go back to sleep by avoiding stimulation; otherwise, you will lie down and not fall asleep anyway. Mindfulness is a meditation practice that can help calm the mind when you wake up unintentionally.
- As you feel your body gradually awakening, return to a comfortable position and keep your eyes closed, quietly thinking about going back to sleep. Think about how comfortable the bed is and how relaxed you are, guiding your mind as you rest.
- If you were dreaming, try entering the dream unconscious again. Think about where you left off and use your imagination to continue the previous dream.
Step 2. Repeat a relaxing mantra
It is a short, simple phrase that can be recited over and over in a form of meditation as a way of controlling the body and mind and helping you to get back to sleep. In fact, reciting a mantra can lower blood pressure and heart rate, helping to restore sleep.
- The mantra may simply be "Sleep. Sleep. Sleep." or "Come, sleep". A prayer or a lullaby is also a good option.
- If you are in the habit of reciting something before bed, use this mantra to help your body understand that it's time to go to sleep.
Step 3. Necessity without stalling
If you wake up early and want to go to the bathroom, do it as calmly as possible to go back to sleep as soon as possible.
- Get out of bed quietly and cover her with the blanket as you go to the bathroom to keep the bed warm. Otherwise, you will return to a cold and uncomfortable bed.
- Don't turn on the lights, open the window, or look at the phone. If you wear glasses but can go to the bathroom without them, do so. Certain things can make you more alert, making it harder to sleep.
Step 4. Get out of bed
If you wake up earlier than you want, but you can't fall asleep again, don't twirl around on the mattress. If it's been more than 15 minutes since you woke up, get up and make the bed. Then do something relaxing, like listening to quiet music or doing yoga.
If you start to fall asleep, go back to bed and lie down in your preferred position. Thus, the body will continue to associate the bed with sleep and the rest of the house with awakening. By making the bed and messing it up again at bedtime, you will make it clear to the brain that you are starting the sleep cycle anew, which can help a lot
Part 3 of 3: Improving Sleep Quality
Step 1. Work out
It's hard to fall asleep or sleep late when you don't exercise daily. Physical activities tire the body, helping it to rest better.
If you are sedentary, try to practice at least 30 minutes of moderate activity every day. Even a light walk in the neighborhood should do. In addition to sleeping better, you'll develop more immunity, emotional health, and confidence
Step 2. Try to keep a regular schedule
Going to bed and waking up at the same times every day is the best way to stay refreshed. It's not a good idea to wake up later on weekends to "replace" the week's lost sleep.
- Instead of sleeping late on weekends, try sleeping an hour earlier midweek. Keep on schedule on weekends so you can sleep a little longer without disturbing your sleep.
- Adults typically need seven to nine hours of sleep for the days to be smooth and productive; children and teenagers need to sleep between nine and 11 hours a night). The exact amount depends on your body's needs and activity levels throughout the day.
Step 3. Turn on the lights
The body's natural circadian rhythm has a very strong relationship with light: the brain is alert during the day and tries to sleep at night, that is, light contributes to awakening and darkness contributes to sleep. It is important that your days are spent in bright surroundings, with plenty of natural light, to keep circadian rhythms balanced.
Open the curtains and turn on lights during the day when needed. If you can't get enough light outside, try spending more time outdoors
Step 4. Manage your stress. One of the things that most impact sleep quality is high levels of stress. Learn some techniques to deal with the problem and sleep better at night. That way you'll be more rested and won't feel the need to sleep until later.
- Change your attitude towards life. According to studies, looking at things with a positive outlook can reduce stress levels. So try repeating positive things to yourself, eliminating negative thoughts. Instead of thinking about your weaknesses and problems, focus on the positives. Instead of "I'm going to fail", say "I can handle this", for example.
- Find a creative outlet. Painting, sports, music and cooking are all good ways to express yourself creatively, reducing stress and increasing your enjoyment of life.
- Learn to relax. There are some techniques for relaxing throughout the day and before bed, such as meditation, yoga and tai chi. See what works best for you.
- Let the people who live with you know of your idea of sleeping late so you won't be woken by anyone.
- Sleep with a stuffed animal or something to increase sleep comfort.
- Don't sleep too late, or you'll be sleepy for the rest of the day.
- Don't sleep late often as this can disrupt your sleep cycle, making you more tired as the week progresses.