First step in improving your energy and decreasing fatigue is fixing your sleep. This article explains why sleep is important and how to improve it.
Sleep is the foundation of your body’s energy balance. Without enough of it, you feel drained, foggy, and worn out. Your body needs rest to repair, recharge, and keep your energy steady.
When you don’t rest well, stress hormones (like cortisol) go up, making you feel even more exhausted. No amount of coffee can fix that!
Here are tips that can improve your sleep and wellness.
Aim for 7-9 hours of quality sleep per night
Your body thrives on a full night of deep rest. Most adults need 7-9 hours to feel their best, but it’s not just about time – it’s about quality. Tossing and turning for eight hours isn’t the same as truly restorative sleep.
Establish a regular sleep schedule and reduce screen time before bed
Human body follows a natural rhythm, known as the circadian cycle. It governs when you feel awake and when you need rest. Inconsistent sleep schedules disrupt this rhythm and decrease your ability to recharge.
One of the easiest ways to improve sleep quality – is to have a consistent schedule, even on weekends. Your body’s internal clock (circadian rhythm) loves routine.
Avoid using your phone, caffeine, and heavy meals before bed. They can keep you wired when you should be winding down.
Many people enjoy a good afternoon nap. However, if you have trouble sleeping at night, you might consider avoiding naps.
Optimize your sleep environment (dark, cool, and quiet)
Your bedroom should be designed for deep, uninterrupted rest. Three key factors make the biggest difference: darkness, cool temperatures, and silence.
- Darkness is your friend. Use blackout curtains or an eye mask to block out light. which can disrupt melatonin production – the hormone that helps you fall asleep.
- Cool temperatures improve sleep quality. Aim for 60-67°F (16-19°C) to help your body stay in deep sleep. A breathable blanket and moisture-wicking sheets can also help.
- Silence matters. Sound can keep your brain on high alert. If possible – use earplugs, a white or pink noise machine, or a fan to block out disruptions.
A comfortable space helps you wake up feeling truly refreshed!
Conclusion and other suggestions
Other factors that impact your sleep:
- Bad sheets. Avoid synthetic materials that trap heat and make you sweaty. Consider cotton, bamboo, or linen.
- Wrong pillow can strain your neck and spine. Choose one that supports your sleeping position – firm for side sleepers, softer for back sleepers.
- Mattress. If you wake up sore or stiff, your mattress may be too firm, too soft, or simply worn out. Most mattresses last 7-10 years before they need replacing.
- Poor posture.
- Shallow, fast breathing keeps your body in a state of alertness, making it harder to relax. Slow, deep breathing signals safety, helping your nervous system shift into rest mode.
- Many people breathe through their mouth at night, which can lead to snoring and lower oxygen levels. Nasal breathing is ideal – it filters air, keeps it moist, and boost your oxygen uptake. If you struggle with nasal breathing, try a saltwater rinse before bed.
Lifestyle factors like balanced nutrition, regular movement, and stress management also play a role in sleep quality. We explore them in other articles of the Roadmap to Get More Energy.
Now you know why sleep is important. By focusing on these habits to improve your sleep – you set the stage for better energy and well-being.
Read the next article in Roadmap to get more energy
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Disclaimer
Always consult a healthcare professional before making significant changes to your sleep routine. We do not provide medical advice. The information provided in our articles is for educational and informational purposes only. It should not be used as a substitute for professional medical or mental health advice. It is not intended to diagnose, treat, cure, or prevent any disease.
