“I’m tired” is one of the biggest complaints. We are all looking for ways to get more sleep, so we can wake up feeling refreshed and relaxed.
There are many different factors that play into our quality of sleep including poor diets, lack of exercise, and staring at back-lit screens for hours. These things can actually throw our circadian rhythms completely off.
Fortunately, there are some things you can do in order to wake up earlier while still feeling refreshed. At Bardisa Medical Center, we are all about helping you live young longer and feel your best while doing so. Here are some ways you can tweak your daily routine so you can sleep better and wake up reinvigorated.
If you are looking to sleep better at night, you should try cutting back on the caffeine. Caffeine can up your adrenaline levels and rev up your engine. Avoid drinking large amounts of coffee, and do not attempt to drink any after 5pm.
The same thing holds true for sugary beverages. Soda, sugary coffee drinks, and energy drinks can spike your insulin, which is counterproductive to a good night’s rest. If you consume more than 3 sugary beverages per day, focus on cutting your consumption in half until you can completely detox and eliminate it from your diet.
Opt for water as your drink of choice in order to stay healthy and hydrated.
Exercising definitely plays a role in falling asleep faster and staying asleep. It’s important to find a routine that works for you, although early morning cardio has shown to provide extra sleeping benefits. An early workout gives you a reason to get out of bed and helps you get to bed easier the next night. You can also workout during the day – even at your desk!
Whichever type of activity you choose – walking, jogging, biking, or swimming – aim for at least 30 minutes of heart pumping activity. If you have to exercise later in the day, avoid any strenuous activity right before bed. This can keep you up late at night.
If you tend to make it a habit to play with your phone, to watch TV, or go on the computer before bed, you may want to switch up your routine if you are having trouble sleeping.
The screen’s blue light mimics the brightness of the sun, which tells your brain to stop producing melatonin. Melatonin is an essential hormone for a good night’s rest!
If you have tried countless ways to boost your energy and feel more revitalized, but simply cannot find a way to feel better, contact Dr. Roselind Bardisa and the team at Bardisa Medical Center.
Dr. Roselind Bardisa helps patients in the Miami area achieve their health and fitness goals. You may not realize it, but your overall health plays an important part in getting quality sleep. Dr. Bardisa offers her patients several healthy programs to help them fall asleep faster and stay asleep during the night.
Contact the Bardisa Medical Center Miami practice by phone at 305.661.2002, or reach out to our dedicated staff via our online contact form.