How to Stop Sleeping Late and Waking up Late
Ever since I got back from Europe last week, I have been sleeping really late and waking up late. Yes this might be called Jet Lag for the first week or so. But it seems to have become a bad habit which I need to kick off. I find that it made me very unproductive as a mum.
I was used to having this lifestyle back in the school days and before I have children last time. I mean I was never ever a morning type person. I am the grumpy in the mornings that’s why I would never schedule my meetings in the mornings. So sleeping late and waking up late works well for me as it seems that my brain juice function better at night with free flow of words to write my blog at night. But I do not want to go back to my old lifestyle again.
I think the first step of changing any bad habit is to focus on the motivation and reason to change. For me, it is for this little boy named Jack.
6 things you can do to start sleeping early
1. Avoid hitting the snooze button on your alarm.
For me, I used my handphone as my alarm. I usually leave it at the bedside table which is easy to reach so I snoozed like at least 3 -4 times before I wake up. If you are like me, try putting your phone or alarm clock far away from you.
When you hit snooze, your brain goes even deeper into your sleep cycle. No matter how much you are tempted to sleep for just five more minutes in the morning, hitting the “snooze” button on your alarm will in fact make you more tired. By the time you hit “snooze” several more times, and finally wake up, you will feel groggy and even more tired than if you got up with your alarm.
Getting up early will help you sleep earlier.
2. Add an daily Exercise routine or add a more strandous exercise routine
Exercise produces endorphins that not just makes you happier but also helps you sleep better at night too.
Average of 30 minutes a day is good. And you don’t need to do all 30 minutes in one session. You can break it up into five minutes here, 10 minutes there, and still get the benefits. Try a brisk walk, a bicycle ride, or even gardening or housework.
3. Turn off all electronics and distractions a few hours before bed
Switch off your television, smartphone, iPad, and computer or keep all electronics out of your bedroom completely. The type of light these screens emit can stimulate your brain, suppress the production of melatonin (which helps you sleep), and interfere with your body’s internal clock.
I always find myself getting bored of trying to fall asleep, get up then start looking at Facebook/Instagram or surf the internet on my mobile phone by the bedside table. I got to kill this bad habit.
4. Do something relaxing before bed.
A warm bath, reading or listening to some soothing music. This will help to trigger your brain to start relaxing and shutting down. Or simply take deep breathes as it relaxes you.
5. Avoid eating big meals at night or drink too much fluids in the evenings
Avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to too spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
Having too much fluids may result in frequent bathroom trips throughout the night.
6. Avoid Naps or Nap no more than 30 minutes.
If naps are absolutely necessary, make sure you only nap once a day and keep it under half an hour and before 4 pm. In general, short naps may not hurt sleep and in fact a short siesta for half an hour after lunch or a 20 minute power nap before 4 pm works well for many people.
Long naps during the day especially after 4pm or even brief nods in the evening while watching TV can damage a good sleep rhythm and keep you from enjoying a full sleep at night.
I believe good sleeping habits helps a person to be more productive and function better as a human being. So together with me let’s change our bad habits and get better sleeping routine. 🙂 🙂 🙂
I’m gonna try to be consistent in my sleeping routine and go to bed earlier and wake up earlier from now onwards. As a working mum, I really really really do need to make sure I have the energy and concentration to balance my work life and family life every single day.
Looking forward everyday to see my son every morning. 🙂
Thanks for reading