How to get more deep sleep if you are tired

A tricky one to dice, fatigue doesn’t always result in falling asleep.

When the build up of the chemical adenosine in the brain takes place, you need to sleep. Usually, this builds up throughout the day and becomes strongest at night just before your bedtime.

When you are sleepy, your eyelids become heavy, you become drowsy and can no longer control the urge to take a nap regardless of whether you’re sitting in class after a hearty meal or on a bus on your way home.

Feeling tired on the other hand is felt deep in the bones and muscles like you’re from doing a heavy workout. Your energy levels are low and you are exhausted.

That said, not everyone who is tired actually manages to get proper rest from sleep and here is what you can do during such situations.

Don’t sleep during the day

Tempting as it may be to sleep for a few hours to recharge, research has shown that day time naps disrupt the circadian rhythms.

If you really have to sleep, do it in the morning hours and no longer than 20 minutes. Do whatever it will take to jog your brain even if it means calling a friend or taking a walk to avoid sleeping in the afternoon.

Day time sleep will interfere with your sleeping patterns at night and you may find it difficult to rest well at night.

Create a conducive environment

Certain techniques such as taking a warm bath or a hot cup of chamomile tea before bedtime will promote better sleep by helping the body to calm down.

You need to create a restful place where the temperature, lighting and noise are controlled. Avoid distraction from screens and phones and let your bed be as comfortable as it could be.

The goal is to fall and stay asleep once you hit your bedroom.

Skip caffeine and alcohol

Well, turns out what you eat before bedtime may affect your sleep. Contrary to what people say about alcohol making them sleepy, it actually acts as a stimulant and interfere with sleep at night.

Chocolate, coffee, energy drinks and certain teas should be avoided in the evening as they interfere with deep sleep. You should opt for a warm glass of milk or some herbal tea instead.

Play some music

Not for everyone, listening to relaxing music can promote deep sleep. Stick to your preference but not go for high tempo music that will stimulate your brain.

Instrumentals and mediation music work best. Keep the volume and base low to avoid interference as you start to fall asleep.

Avoid alarms

When day break is about to take place, some people start to get anxiety and cannot stop looking at the time as they worry about not getting enough sleep before the alarm goes off.

This will only keep your mind racing and before you know it your fears of the alarm going off will be realized and you won’t have gotten much needed rest.

Put the alarm clock in the drawer or turn it away from you. If you don’t have an early morning, let your body wake up naturally uninterrupted.