If you sleep too much, you may not be as productive as you expect. Luckily you can take some steps to change your sleep pattern. First, you have to sleep on a schedule so your body knows when it's time to sleep and wake up. You should also learn some tricks to wake up more easily, as well as take some steps to help yourself stay up well into the night.
Step
Part 1 of 3: Implementing a Schedule
Step 1. Keep a routine
The body is used to doing the same thing at the same time. When it comes to sleep, a steady schedule is best. By going to bed and waking up at the same time, your body will get used to sleeping for a certain number of hours at night so you won't sleep too much. Your body will try to wake you up.
Step 2. Make bedtime mandatory
Set yourself a bedtime, at least 8 hours before you have to wake up. To make sure you're actually sleeping at bedtime, set an alarm on your phone about an hour in advance. That way, you have time to pause, turn off electronics, and get ready for bed.
Step 3. Try to sleep according to the cycle
Each sleep cycle lasts about 90 minutes. Therefore, try to plan the length of your sleep based on that cycle. Even if you wake up just before the alarm goes off, you should get up right away, instead of entering a new cycle. Waking up in the middle of a cycle can give you a headache.
Step 4. Take advantage of light and darkness
Light and darkness are important for sleep rituals. Once you get used to it, the darkness will help you fall asleep and the light will signal your body to wake up.
- While sleeping, make sure you turn off the lights. Turn off the lights outside the bedroom and cover the alarm. Install dark curtains if you have to go to bed when it's still light.
- When you wake up, take advantage of the light. Open the curtains when it's light outside, or go outside for a few minutes. If it's still dark outside, try using colorful lights in the box.
Step 5. Exercise early
Do not exercise 3 hours before bedtime. If you exercise too close to bedtime, it can stimulate your mind and body so you stay awake.
Part 2 of 3: Easy to Build
Step 1. Don't press the snooze button
Being able to sleep a few more minutes in the morning by pressing the snooze button on the alarm is indeed tempting. However, doing so can make you feel dizzy so you want to sleep more. Try to get up as soon as the alarm rings.
- One way to make sure you're awake is to make sure your alarm isn't within reach. Basically, don't let you hit the snooze button.
- Another thing that can help wake you up is a natural light alarm. It's like having a little sun in the bedroom to wake you up.
Step 2. Take a shower
After getting some light, head to the bathroom. To make your bath fresher, try washing your body with warm and cool water alternately every 20 seconds. This method will help startle you until you wake up.
Step 3. Expect something
You can make it easier to wake up by looking forward to something you enjoy each morning. It could be as simple as a cup of tea or coffee, or maybe a bowl of your favorite cereal. Use something you enjoy as motivation to get up and move.
Part 3 of 3: Stay Awake
Step 1. Get up and move
If you're sleepy, that's a sign you need to start moving. Try taking short walks, even if only to the restroom or break room. Ideally, you should go for a 20-minute walk, but if you can't, try taking a small walk around the office or doing jumping jacks to get your blood flowing.
Step 2. Avoid heavy meals at lunch
If you eat a heavy meal at lunch, you are more likely to feel tired in the afternoon. Try eating something light like a salad. Make sure you include protein in your diet because it can help you to stay energized in the afternoon.
You can eat healthy food if you start feeling hungry in the afternoon. It's better to eat smaller meals or snacks than to eat one large meal during the day
Step 3. Take your eyes off the computer
If you are sleepy in front of the computer, it's time for you to take a break, at least from staring at the computer. Try staring at something across the room for at least five minutes.
Step 4. Spread the time of drinking caffeine
It's no secret that caffeine can help you stay awake. However, studies have shown that it is better to spread the time of drinking coffee throughout the day, instead of drinking very large volumes of coffee in the morning in the form of three or four cups of coffee. To spread caffeine levels, try drinking lower-caffeine drinks such as green tea more frequently throughout the day, or cutting down on servings at one time.
Also, don't drink caffeine too close to bedtime because it can keep you awake and make you even more tired the next day. Try to stop drinking caffeine six hours before bedtime
Step 5. Try listening to music
Music can help boost your energy, especially if you like the music. Instead of staying in silence, use headphones if you're at the office or turn up the radio if you're at home. You'll have trouble falling asleep if you're nodding your head to the beat of your favorite song.
Step 6. Don't take a nap
Even if you are very sleepy and want to sleep, do not go near the bedroom or sofa. Don't be near places where you can fall asleep comfortably.
If you continue to fall asleep lightly, even at your desk, you may want to see your doctor for a check-up for narcolepsy
Step 7. Wash your face
You don't have to use soap. However, going to the bathroom to splash cold water on your face can help you stay awake. If you're wearing makeup, try slapping cold water down the back of your neck.
