How to Sleep Better - And Wake Up Early

Hey , everyone and welcome to Top think today , we're going to learn about how to sleep better and wake up early .

Now , let's begin .

Number one timed light exposure .

Do you like working in the dark ?

Many people hide inside during the day , you close the curtains , you shut off the lights and you enjoy the quiet comfort of your dark room .

But every time you turn off the lights , you're confusing your brain .

Daytime exposure to light has a huge impact on your sleep cycle .

A 1993 study from the Journal of the American Geriatrics Society found that timed light exposure significantly changes your sleep .

Participants who experienced bright light during the day saw huge improvements in their sleep efficiency .

Why ?

Because light is one of many ways is that the brain governs your sleep cycle .

When the world is bright and sunny , the brain feels awake and alert .

Your brain knows that it's day time .

So your energy and productivity remain high , but sitting in darkness confuses your brain .

It doesn't know what time of day it is .

It loses track of your sleep cycle .

And that confusion leaves you feeling groggy and tired throughout the day .

So open the curtains in the morning , turn on the lights during the day and keep your brain awake by saving the darkness for later .

Number two , napping routine .

Do you nap during the day ?

Napping ?

Seems like a great way to ruin your sleep cycle .

But that's not always true .

Studies have shown that napping helps you sleep better and wake up earlier , but only if you nap the right way .

Many people nap .

Whenever they feel tired , let's say you took a nap at four o'clock .

Yesterday , you came home after a stressful day of work and you fell right to sleep .

But today you got tired much earlier .

Instead of napping at four , you took a nap around noon .

Are these naps going to help or hurt your sleep cycle ?

Your sleep cycle follows a biological pattern called a circadian rhythm .

The brain uses this rhythm to wake up and fall asleep at the same time every day .

That's why it's so important to keep your sleep cycle on a consistent schedule .

The more regular your sleep routine is the easier it will be to fall asleep .

If you nap at different times every day , it's going to throw off your circadian rhythm .

According to a 2011 study in the journal Behavioral Neuroscience , irregular naps damage sleep quality .

They also interfere with important cognitive processes like stored memories which happens during your sleep cycle .

If you're going to nap during the day , try to nap at the same time each day , your brain wakes and sleeps on a schedule .

So consistency is key number three afternoon , caffeine , it's late in the afternoon and you're still working .

You need to finish a big project by tomorrow morning , but your energy levels are fading fast .

So to keep yourself awake , you decide to make a cup of coffee or down an energy drink .

You get a big burst of energy and you finish the last of your work .

But what happens when you try to fall asleep ?

Countless people use caffeine to counteract this afternoon , slump after a busy morning , your motivation starts to fade later in the day .

A boost of energy seems like a recipe for success .

But that second cup of coffee is destroying your sleep cycle .

The problem is caffeine stays in your system much longer than you think it gives you an energy boost that lasts a few hours .

But the actual caffeine remains in your bloodstream for 6 to 8 hours after consumption .

So , if you're sensitive to caffeine , that number can climb even higher with caffeine in your bloodstream , your sleep suffers significantly .

According to a 2013 study in the journal of clinical sleep medicine , researchers found that caffeine damages your sleep more than six hours after consumption .

Participants in this study experience significant sleep disruptions that includes trouble falling asleep , difficulty staying asleep and grogginess after waking up .

So don't rely on caffeine to give you a boost of energy in the afternoon .

Instead , try a shorter yet effective alternative .

Take a walk around your neighborhood or eat energy boosting snacks like almonds , apples and bananas .

These healthier habits will give you the boost you're looking for without ruining your sleep cycle .

Number four , unravel your stress .

Do you find yourself working before bed ?

Do you fall asleep ?

Full of tension and anxiety .

Stress has a major impact on sleep quality and quantity Before you fall asleep , your brain needs time to relax and settle down .

But stress stands in the way of your , it fills your brain with worries and doubts which keep your brain tense and wired .

That's why stress relieving activities are so important before bed .

If you live a stressful lifestyle , a relaxing night time routine could transform your sleep .

It can unravel your stress before bed and that way your brain can fall asleep smoothly and peacefully .

So what does a relaxing night time routine look like ?

There are countless different ways to create your relaxing routine .

Some people get lost in a good book .

Others take a warm bath and listen to soothing music .

You can also practice deep breathing meditate or combine multiple of these activities together .

It doesn't really matter what you do as long as you're relaxed and consistent .

So find one or more activities that soothe your stress and use that activity like a ritual to unwind every night .

Not only will your ritual help you relax it will consistently signal your brain that it's time to sleep .

Number five , gradual adjustments .

Are you unhappy with your sleep schedule ?

Do you want to go to sleep and wake up earlier than you do ?

Right now , there are countless benefits to waking up early from higher energy to greater concentration .

The brain performs at its best in the first half of the day .

Anyone can take advantage of this morning boost .

But first , you need to adjust your sleep cycle and that means waking up earlier and going to sleep earlier .

All right , let's say you normally wake up at 10 or 11 a.m. but you want to try waking up at 6 a.m. The worst thing you can do is to switch your schedule all at once .

Many people make this mistake .

They expect their brains to suddenly adapt to a big change in their sleep cycle .

But this big change comes back to bite them instead of feeling energetic , they end up feeling drowsy and unproductive .

The brain enjoys consistency in your sleep cycle .

So use this consistency to your advantage .

Don't dramatically change your sleep cycle in one night .

Instead adjust your sleep cycle over time , let's say tonight , you just shift your sleep cycle by 30 minutes .

This small change is much easier on your body and it's a whole lot less exhausting .

So , start with 30 minutes and then gradually move your schedule when 30 minutes feels comfortable , try an hour and then 90 minutes and then two hours , little by little , you're giving your brain the opportunity to adjust alongside you .

You're not just waking up earlier , you're teaching your brain to feel energized and comfortable in the mornings .

Number six , avoid your bed .

Do you do anything other than sleep in your bed ?

Many people check emails , browse , social media and watch TV .

In bed , your mattress is comfortable .

Your pillows are soft , your sheets are silky and it's incredibly tempting to lay in bed throughout the day .

But this bad habit can impact your sleep cycle .

Your brain creates mental associations between places and behaviors .

If for example , you're more likely to be productive at your desk than sitting on your couch .

Your brain associates your desk with work .

So sitting at your desk improves your mindset in the same way you want your brain to associate your bed with sleep .

If you build a strong mental association , simply lying in bed will help you fall asleep faster and stay asleep longer .

Each time you work browse or watch TV .

In bed , you're weakening that mental association .

You're teaching your brain that your bed isn't just for sleeping .

So try to avoid your bed throughout the day , save that feeling of warmth and comfort for the end of the day when you're ready for bed .

And if you can create a strong mental association , the comfort of your bed will lull you into a deep restful sleep .

Number seven , restless breaks the vast majority of people have experienced delayed sleep , latency .

In other words , many of us have had trouble falling asleep at night .

Sometimes we lay awake for hours begging our brains to fall asleep .

We check the clock over and over again and grow more frustrated by the minute .

The truth is tossing and turning isn't going to help you fall asleep .

If you've been lying in bed for 20 minutes , stop trying , get out of bed and find a relaxing activity to do .

Instead , if you've crafted a nighttime ritual reengage with that routine , spend 10 or 15 minutes focusing on something other than sleep during this time .

Don't look at the clock , don't worry about the sleep .

You're losing , just enjoy 10 to 15 minutes of relaxation .

Your brain is more likely to get tired because you're not stressed about falling asleep .

So the next time you can't sleep , give this method a try .

Once you get out of bed , you may find yourself getting tired in no time .

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