If you are the type of person who wakes up feeling groggy in the morning, you probably think there is nothing you can do to change this.
Some recent studies have provided a breakthrough in how to get great quality sleep and the best way to wake up feeling refreshed. By making a few simple changes to your sleep habits, you can greatly improve the quality of your sleep and wake up feeling refreshed and energized.
According to online casino Betway, if you want to guarantee you get the requisite amount of shuteye every night you should formulate a relaxing pre-bedtime routine. Researches found that meditating for just half an hour before bedtime ensured that participants slept for an average of just over eight hours and suffered minimal disruption to their sleep each night.
Another study by researchers at the University of California (UC) pinpointed three lifestyle factors that contribute to great sleep and how we feel when we wake up. The results claim that eating a breakfast high in complex carbohydrates but low in sugar, getting regular physical exercise and sleeping longer and later into the morning is the magic formula.
A carbohydrate-rich breakfast was found to be the best way to increase alertness in the morning and to maintain that state throughout the day. The body must be healthy to efficiently dispose of the glucose from that meal, which is where the element of getting regular exercise factors into the equation.
Being active every day is proven to boost our physical health and mental wellbeing, both of which provide a platform for getting great quality sleep. Sleeping longer and later was the third lifestyle factor the researchers say contributes massively to getting enough rest and waking up refreshed.
Adults generally need between seven to nine hours sleep per night to be able to function properly and many individuals fail to hit that mark consistently. By undertaking a relaxing pre-bedtime routine combined with achieving your most productive sleep window each night, you will boost your chances of waking up feeling refreshed and alert.
The UC study was led by Matthew Walker, a Berkeley professor of neuroscience and psychology who has conducted extensive research into sleep. Walker wrote the international best-selling book Why We Sleep, while his 2019 Ted Talk into the subject has garnered millions of views since it was first aired online.
He refutes the notion that sleep is something a person cannot control, and insists its complex nature is unlikely to be a simple biological process.
“If you pause to think, it is a non-trivial accomplishment to go from being nonconscious, recumbent, and immobile to being a thoughtful, conscious, attentive, and productive human being, active, awake, and mobile,” Walker said.
“It’s unlikely that such a radical, fundamental change is simply going to be explained by tweaking one single thing.
“However, we have discovered that there are still some basic, modifiable yet powerful ingredients to the awakening equation that people can focus on — a relatively simple prescription for how best to wake up each day.”