Dr. Sanjay Jain, M.D. is an accomplished medical doctor, health expert, life coach, inspirational keynote speaker, and author who has dedicated his life to helping people find their purpose by achieving a meaningful life that they deeply cherish.
Tags: sleep strategies | LEDs | television

Stop Waking Up Exhausted

By Friday, 20 May 2016 04:35 PM Current | Bio | Archive

One of the questions I’ve heard most often from people with miserable sleep lives is: How can I wake up rejuvenated, having slept deeply, and not need multiple cups of coffee just to be barely functional in the morning?

It’s honestly not that hard. Let’s break it down into three steps.

1. Get on schedule. Make habits of waking up at the same time every day, going to bed at the same time every night, giving yourself at least an hour without electronics to unwind before sleep, and cutting out caffeine 8 hours before the time you need to fall asleep, etc. This isn’t the sexy “sleep hack” kind of advice, but it works. And it’s advice that you’ll find anyone happy with their sleep has factored into their lives. One of the big theories about why this works is that it gives us consistency in terms of light and darkness exposure in our schedule.

2. Avoid the light. Have you ever pulled an all-nighter or started a road trip before the sun came up? You probably noticed that as soon as the sun started rising, you started to get a rush of energy. That’s how we’re wired biologically — our bodies respond to light. Even seemingly harmless things like streetlights that bleed into our shut windows or alarm clocks with blue or green numbers can make a substantial impact on our sleep. Avoid blue lights (computer, tv, and phone screens) in the evening, beware all those tiny LEDs, cut out as much light as possible but use red/orange lights if you absolutely need to.

3. Love your bed. Do you do work in bed? Then it probably stresses you out unconsciously. Do you watch TV in bed? Then it probably keeps you excited, waiting for the next big bit of action or drama. Your bed should be a sacred place that’s only for relaxing and sleeping. Make it as pleasant as possible — clean, comfortable, inviting. Don’t forget to stay cool with fans or some type of temperature control. And if you just can’t get the room dark or quiet enough, a sleep mask and ear plugs are a very affordable way to get a good night’s rest.
Like I said, it’s simple. If you focus consistently on improving these three areas of your life, you will see an improvement in your energy levels and sleep quality.

In fact, you’ve probably heard all this before. So why haven’t you put these into practice yet?

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One of the questions I’ve heard most often from people with miserable sleep lives is: How can I wake up rejuvenated, having slept deeply.
sleep strategies, LEDs, television
Friday, 20 May 2016 04:35 PM
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