Causes of waking sleep fatigue and how to overcome it
You decide to work remotely. After all, you've heard that working from home has a number of advantages:
You sleep for as long as you like,
You don't need to commute an hour (or two) to work,
Your stress level decreases and you are more productive.
Sounds amazing, indeed. Is that true?
Maybe it's just a myth about working from home?
When I started working as a freelance writer, I noticed that I was happier. I will sleep until 10am. Every day, eat breakfast while checking my email then, work in bed until the afternoon. It was a wonderful day. I don't have to rush anywhere, listen to the terrible sound my alarm sounds, or attend a useless meeting. The time was amazing.
Yes, you understand it right. The time was amazing. No longer, because after a month of work that way, productivity, mood, and my happiness are declining. What's the reason?
I started to wake up exhausted every day.
There is nothing worse than sleeping tired and waking up in worse conditions in the morning. Spoil your whole day.
Is there anything you can do? Yes, there is.
Today I want to share with you 7 reasons why you wake up in the morning and give you tips on how to fix it.
Let's get started!
Working in bed
Blankets, pillows and my laptop. Perfect!
There's nothing more tempting than putting your laptop in your knees or beside a pillow and working in bed all day. Comfortable, warm, and you don't have to get out of the pajamas. It sounds great, but you will soon suffer from the consequences.
When you work in bed, you smash your sleep cycle. Unknowingly, you teach your body that the bed is not a place to calm down and relax, but a place to get things done. So when you sleep, your body and mind will not rest.
The first step to fixing it is to remember the rules 2S: bed only for sleep and sex. The second step is to create a Home office. Correct! Find a place in your home that will only be associated with your body with work. Tables, chairs, and lights are enough to get started.
Most people think that the more they sleep, the better, when, in fact, the more sleep, the more tired, the unhappy and the unproductive you will be when you wake up.
According to research, excessive sleep leads to mental conditions such as decreased cognitive function, depression, back pain and also headaches.
To prevent this, remember that normal and healthy sleep amounts for adults are between 7 to 9 hours. So, in order to feel less tired, sleep 8 hours. Do not sleep briefly and do not nap anymore. They won't make you feel better.
When dark, our body produces melatonin, a hormone that regulates a person's body clock. Triggered at night, continuously released at night and down as soon as the body is exposed to sunlight.
If you wake up exhausted during the warmer season, when the days are long, remember to open your curtains and let the light get in once you open your eyes. You can also sleep with open curtains as long as your bedroom is still dark when you go to bed.
During the winter, when the days are short, turn on the lights once your alarm sounds. This will help your body get up. In addition, do not be able to make yourself: another half hour will not produce sunlight outside. Teach yourself for a morning stroll or a hot shower instead.
One glass of wine will do.
Obviously, you've tried it at least once. When you can't fall asleep, you go to the kitchen, take a bottle of wine, pour a glass for yourself, drink it and go back to sleep. In a few minutes, you drive. But, what happens in the morning? Correct! You are tired and your head is heavy.
Research shows that while alcohol helps you fall asleep faster, alcohol does not improve sleep quality. Alcohol disrupts REM sleep phases. During that phase, you dream, your body relaxes and repairs itself. If you interfere with that cycle, you cause drowsiness, lack of concentration and fatigue.
Solution? If you can not sleep at night, do not drink any alcohol. Instead, read books, take a short stroll, do yoga or listen to soothing music. When you feel tired, go back to sleep again.
Did you know that sleeping in soft pajamas causes too much heat? The skin does not breathe while you wear thick clothes so that your body cannot be cold. As a result, your sleep is interrupted.
To prevent overheating and help your body regulate sleep temperature, try sleeping with a thin pajama, underwear, or sleeping without clothes. Correct! There are many naked sleep benefits. Some of them may surprise you!
Try it and see for yourself.
I could not get things done.
Most people think that if you work at home, you will not be exposed to stress. That's not true.
If you're just starting to work remotely, or if you've been working from home for some time, you notice that there are many distractions that keep you away from work. Maybe your TV, Facebook, computer games or family members are walking around. Or, you can't focus on working because your brain dies.
As a result, you can't get things done, which leads to anxiety, anxiety, depression, and higher levels of stress. When you are stressed and worried about the next day, you will not be able to sleep well.
What can you do? Create a healthy weekday routine. Find the time for all your tasks. Plan your day, so that every night your head is full of things you've been thinking about, not things you fail to do and, thus, things you still have to do mind.
And remember, don't put off until tomorrow what you can do today. The fewer you have to do the next day, the more relaxing you sleep at night.
Exercise? I am very tired...
When you work in the office, you get out every day and walk at least a little. On the other hand, when you work from home, you think there is no reason to dress and go out. You forget that in order to stay healthy, you need to exercise.
In addition, you tend to think that exercising will make you more tired, so what's the point?
Research proves that exercise improves the quality and duration of sleep. So, if you exercise regularly, you'll notice an increase in sleep efficiency. That means, you will sleep better, deeper and you will wake up with energy.
If you can, list it to the gym or start doing individual sports like running. If you don't like sports, you can try other forms of exercise. For example walking, dancing or hiking. In addition, it is evident that the screwing can make you feel quieter the next day, so try it too!