Sufficient quality sleep is essential for our physical and emotional health, but many people suffer from chronic fatigue.
Sleep quality is affected by many factors, from work and family obligations to evening habits, but we often forget that what we do in the morning can also determine whether we fall asleep easily at night, writes HuffPost.
Too much caffeine at the beginning of the day
While it may seem obvious, many people don't realize how much a morning coffee can disrupt their evening sleep routine. Most healthy adults can safely consume up to 400 milligrams of caffeine per day, which is about four cups of coffee or two energy drinks. However, it's important to remember that the caffeine levels in energy drinks vary significantly and can have negative health effects.
The effects of caffeine can be felt within 15 minutes and peak about an hour later. "Six hours after consuming caffeine, half of that amount is still in your body," says the Cleveland Clinic. "It can take up to 10 hours for caffeine to be completely eliminated from your bloodstream." That means a few cups of coffee in the morning could still keep you awake at dinnertime. If you suspect you're sensitive to caffeine, try cutting back on your intake and see how it affects your sleep.
Wake up at different times every day
Sleeping in on the weekends may seem tempting, but this habit can negatively affect your sleep patterns. Sleep experts recommend setting a specific wake-up time that you should stick to as much as possible, even on non-workdays. If you sleep in a few hours late on Sunday, you probably won't feel tired until late at night. This will disrupt your rhythm and make you tired on Monday morning.
An irregular sleep schedule can lead to what's known as "social jet lag"—a mismatch between your body's natural rhythm and social obligations. This condition is associated with a number of health problems, such as increased inflammation and a higher risk of depression. While catching up on sleep on the weekends can be helpful if you're severely sleep-deprived, try not to make it a habit.
You are not exposed to natural light.
Our sleep is regulated by circadian rhythms, which affect everything from hormones to body temperature, and sunlight has a big impact on them. According to the CDC, our body's internal clock is most sensitive to light about two hours before our usual bedtime and throughout the night, up until an hour before we wake up.
"Exposure to light during these times will affect when your body naturally becomes sleepy and ready for sleep," says the CDC. Morning exposure to bright light helps shift your bedtime earlier, making you feel more tired and ready to rest in the evening.
You don't make a to-do list.
Making a to-do list is a powerful tool for organizing your day, but it's also an effective way to combat the anxiety that often sets in before bed and makes it hard to fall asleep. However, not every list is equally effective. First of all, it's important to write it down. "When you try to manage your to-do list in your head, you're likely to forget things," wrote HuffPost reporter Kelsey Borresen.
“Writing it down on paper (or digitally in Notes or another mobile app, if you prefer) gives you something concrete to refer to when your brain feels stuck.” The list should also be realistic—focus on three to five tasks that you can realistically accomplish. It’s a plan, not a wish list.
You are inseparable from your cell phone.
Checking your phone as soon as you wake up means you're allowing others to dictate your first thoughts of the day, which can set a negative tone that lasts into the evening. "If we wake up and check our phone and get an email from our boss saying 'we need to talk,' or a text from a client asking 'Can I call you later?' we can go straight from sleep into a state of panic, where your heart starts pounding," Susie Moore, a life coach and author, told HuffPost.
At that point, it's much harder to get back into a state of calm, which can have long-term consequences. So do yourself a favor and set the tone for your day by using a traditional alarm clock instead of your phone, and make sure to spend the time immediately after waking up and before bed without screens.
