5 Nighttime Habits To Alleviate The Feeling Of Tiredness

There are some nighttime habits that help us improve the quality of our sleep. Therefore, its practice is also key to reducing the feeling of fatigue. Discover some recommendations.

Feeling tired in the morning is often the result of a poor night’s sleep. In fact, when we have difficulties getting adequate sleep, or we develop insomnia, one of the first symptoms we perceive is that fatigue that interrupts our days. 

Taking a nap seems like a quick way to lessen that nagging feeling. However, they are not always convenient, since they can affect your night’s sleep and repeat the cycle of a bad rest. So what can we do in this situation? Easy! Improve habits before going to bed.

5 nighttime habits to ease the feeling of tiredness

The National Sleep Foundation notes that having healthy sleep habits can make a difference in improving our quality of life. These habits, carried into the night routine, are grouped into what we call “good sleep hygiene”.

In this regard, a review published in the medical journal Sleep Medicine Reviews , highlights that good sleep hygiene helps combat sleep disorders and morning fatigue. In addition, in the medium and long term it is a determining factor in the prevention of diseases associated with a bad rest. Let’s see some recommendations.

1. Eat a light and balanced dinner

Maintaining an adequate diet is key to combat the feeling of fatigue. If we get all the necessary nutrients, we are less likely to have low energy during the day. However, if we want to avoid nocturnal discomfort associated with eating, we must have a light dinner.

A study published in Advances in Nutrition highlights that some foods can promote rest, while others, on the contrary, can affect sleeping difficulties. Thus, you should try to have dinner two hours before sleeping and avoid too copious dishes. 

2. Don’t take homework to bed

This doesn’t just have to do with not thinking about problems when you go to bed. It is more related to getting used to using the bed to sleep and not for other purposes, such as eating, working or even spending the day watching television.

In recent years, several studies have shown that working, studying or doing other tasks in bed can affect sleep problems and feelings of tiredness. This, especially, when technological devices are used.

3. Drink enough water

Optimal water consumption throughout the day is essential to avoid feeling tired. Although it should not be taken in excessive amounts at night, it is necessary to try to drink it several times during the day. Research shows that low fluid intake affects physical and mental performance.

4. Support yourself with meditation

It is not necessary to spend long hours meditating. However, if we want to combat the feeling of fatigue and, incidentally, sleep well, we can spend a few minutes before going to bed. As a study published in JAMA Internal Medicine shows , these types of interventions have shown positive effects against sleep problems and the daytime disability they generate.

5. Close the day with a warm bath

Warm baths are relaxing and help reduce body tension. Due to this, they are recommended during the night period, especially when the difficulties to rest begin to be evident.

We must pay more attention to nighttime routines if we want to reduce the feeling of morning fatigue. Sometimes a lack of good sleep hygiene is what explains such fatigue and poor performance.