Yawn. Stretch. Snooze. It happens every mid-afternoon. That sleepy feeling that is oh so difficult to overcome. Even with a full night’s sleep, you’re still experiencing that slump in the middle of your workday. There has to be something you can do to prevent it.
Luckily, there is a solution (actually a few). You can improve your sleep quality to feel more refreshed upon waking and throughout the day. You don’t need more sleep. You need better sleep. And it’s easier to get than you might think.
1. Take Supplements
Many typos of supplements exist to help improve your quality of sleep, enabling you to fall asleep faster and sleep deeper. Melatonin is a common choice for individuals looking to get better sleep quality and duration. Your body naturally produces melatonin as a signal that it’s time to sleep. Levels naturally increase in the evening and then drop off in the morning. Taking melatonin supplements helps your body know that it’s time to wind down and get some rest.
However, taking melatonin long term can lead to a dependency. Other deep sleep gummies contain natural active ingredients like magnesium L-threonate, l-theanine, apigenin, which could help improve your sleep quality.
The amino acid glycine is another option for improving sleep. It lowers the body’s temperature, informing the brain that it’s time to sleep. When taken before bed, it improves morning alertness. Without supplements, you can increase your glycine levels by consuming bananas, kiwis, spinach or cabbage, beans, eggs, poultry, or fish.
Interestingly, you can achieve better sleep by simply smelling lavender oil. Using aromatherapy in your bedroom with a lavender scent can help relax you, relieve anxiety, and improve sleep quality. Keep a lavender plant by your bedside to fill your room with the soothing smell of the pretty, purple flowers. If you can’t keep a plant alive, a candle or pillow mist are great too.
2. Follow a Routine
Making an evening wind-down routine will help prepare your body for bed, enabling you to get better sleep. This will help you separate your daytime from your night. You will ideally be able to let go of the excitement, anxiety, and stress that the day brings. Instead, you will feel calm, relaxed, and ready for bed.
Your bedtime routine should involve relaxing activities. You may often hear that taking a hot bath or shower before bed is beneficial. This is because it really does help with sleep. It lowers your core temperature, which is a signal to your body to rest. But there are many relaxation options, and what works varies for each person. You may want to read a book, listen to a podcast or music, or play a relaxing game.
It’s also important to follow your bedtime routine at the same time every night, even on weekends or your days off. Don’t fall into the trap of staying up late because it’s Friday night. A regular bedtime ensures your body is consistently preparing for sleep at the same time every night. Changing the time you go to bed can interfere with your quality of sleep. This is true even if you sleep in the next day to get your eight hours.
3. Be Active During the Day
In order to become sufficiently sleepy, you need to use up your daily energy. This means you need to stay active during the day. If you have a desk job, this is difficult to do. Get up and move for ten minutes every hour, even if you just pace in your office or do stretches.
At least three times a week, you should get in a full 30 minutes of heart-pumping exercise. This is not only good for your overall health, but it also uses up energy to make you tired at night. While exercise is recommended, it’s not a good idea to work out within a few hours of your bedtime. Your body will be energized and ready for action, not sleep.
Try to avoid daytime napping. You may hit that afternoon sleepiness full force, but a nap may make it more difficult to fall asleep at night. You’ll get into a cycle of being unable to fall asleep, then needing a nap because you’re tired. If you must nap, limit it to under an hour and take it earlier in the day.
4. Improve Your Sleep Hygiene
Sleep hygiene refers to how you behave, your habits, and environmental factors related to getting a good night’s sleep. A big part of sleep hygiene is your bedroom atmosphere. It should be cool, quiet, and dark. Your mattress should be suitable for your needs; whether that’s firm or soft depends on your comfort level. Go ahead and splurge on your sheets. They’re what surrounds you all night long.
You might be surprised, but sleep hygiene starts during the day. Limit or quit smoking, which is linked to sleep problems. You should also reduce your alcohol consumption. While it often lulls you to sleep quickly, it will disrupt your sleep throughout the night. Caffeine is another substance that shouldn’t be consumed in the evening. It is a stimulant and can make you feel jittery and alert when you only want to rest.
You should also monitor how much light you’re exposed to, both during the day and at night. During daylight hours, be sure to go out in the sunlight or sit near a bright window. Light helps keep you awake and active. However, in the evening, you should dim your lights. Darkness helps spur your body’s melatonin production. You should also stop using electronics like your phone, tablet, or TV around an hour before bed. These not only mentally stimulate you, they also give off blue light that affects melatonin.
7 Tips for a Restful Night’s Sleep: Achieving Deep Sleep Every Night(Opens in a new browser tab)
Increasing Your Sleep Quality
Get over those mid-afternoon slumps with proper sleep techniques. There’s no need to feel groggy during the day. Simply take better care of yourself and follow the above tips. You’ll soon find yourself waking up alert and experiencing a day full of energy. No more yawning, stretching, and snoozing during the day. Plus, more deep, restful sleep during the night.