How to keep your body refreshed even if you don't get enough sleep?

Tonight I won't stay up all night, so that when I wake up in the morning my body can be more fresh and energized. After a while lying down on the bed, you finally flew into dreamland, but unfortunately you woke up in the early morning. Oh gosh it's still 3 am, don't worry, this trick can help you to relax your muscles.

  • Straighten both legs and alternately stretching and relaxing
  • Also straighten your fingers forward, hold for 10 seconds
  • Then return to the starting position for 10 seconds
  • Repeat this movement 3 to 5 times

Well, after reading this article, don't play with your phone. Screen lights emit blue light which can inhibit melatonin production in the body and this hormone is responsible for sending signals to your body when you start to feel sleepy. Blue light will instead be awake and stay up all night, better grab your physical book and stay away from your phone.

Taking a bath can also help you fall asleep again

Did you often wake up because of the heat? Just take a cold shower so that your body feel fresh. Guaranteed, your mind will be clearer and you can immediately fall asleep under the covers. 

Lavender tea or essential oils can also improve the quality of your sleep without causing side effects, just put lavender plants in your room so that the aroma can always be smelled.

Another trick that is no less powerful is to immediately get out of bed and do fun activities. Leave your room, you can read a book, or listen to music for relaxes you. Once your brain is active again, your mind will be calmer. Don't look at the clock, you'll even be annoyed if you have to remember how many more hours your alarm will go off.

Also, try these methods to reduce nervousness and stress

  • Stick the tip of your tongue behind your teeth or upper jaw.
  • Exhale through your mouth until you hear a whistling sound.
  • Close your mouth and inhale through your nose for 4 seconds.
  • Hold for 7 seconds, then open your mouth and exhale for 8 seconds.
  • Keep your tongue attached to the upper teeth.
  • Repeat this exercise 3-5 times.

Avoid napping too late in the afternoon, and don't exceed 30 minutes

You already know it, that napping too long might make it difficult to sleep at night. So, make the most of your short sleep effectively so that you stay awake during the day. Also be careful if you sleep after lunch, your night's sleep will be disrupted. 

Wirte down your thoughts

Before going to bed, wirte down your thoughts from the past 5 minutes, this method can prevent overthinking. Express the positive things you experienced throughout the day and your feelings, this way will make your mind feel well.

Try convincing yourself to stay awake as long as possible

I know it might sound odd but this technique is also work. Let's just say you really don't want to sleep, stay focused so you stay awake. Maybe you can remember the fun of jogging or hitting the gym and in an instant... Taraa! you'll fall asleep. 

Fly your imagination to beautiful places to falla sleep quickly

Don't worry, you don't need to count the sheep one by one, imagine you see an object that is in constant motion, for example an elephant swimming in a river or a train crossing a meadow. 

The sound of raindrops or crackling firewood also helpful. Try to maintain focus even though it might feel difficult at first, your imagination will guide you into dreamland.

This next method can also help you fall asleep immediately. But first, take 2 minutes to get fall asleep in the last 10 minuts:

  • Relax your jaw, eyes, lips, and eyebrows.
  • Then relax your shoulders and place your arms beside your body.
  • Exhale while relaxing your chest, legs, thighs, and calves.
  • Clear your mind for 10 seconds and imagine a calming object, like a lake or a forest.

This method might be difficult to apply initially, but don't give up. Practice regularly for several weeks. Once you're accustomed to it, you'll be able to fall asleep in various positions, even while sitting.

How to keep your body fresh even though you don't have enough sleep?

Quality sleep is sometimes a luxury. With this way, your brain and body will get  to waking up when you hear the alarm, when the alarm rings in the morning, you'll automatically remember the exercises and wake up feeling more refreshed.

  • When you want to sleep, set an alarm for 2 minutes. 
  • Close your eyes for 120 seconds
  • then immediately get up and turn off the alarm
  • Repeat this exercise 2-3 times.

 This method is effective because your brain will follow the pattern you've set it.

Sunlight is one of the most powerful natural alarms

Open your window curtains so sunlight fills your room when you wake up. After waking up, immediately get up, look out the window, and breathe the fresh morning air.

Don't look at your phone right away when you wake up

Avoid checking your phone immediately upon waking, move your body while lying down or mention 3 movies you've watched. In essence, keep your brain and body active

If you're still feeling sleepy on your way to work, try to change your route or ask anything  of strangers you meet on the street. Step out of your comfort zone for a positive start

Smart alarm can make you feel refreshed when you wake up

This smart alarm clock is you. If you're in deep sleep, even 8 hours of sleep might not help you wake up easily.

Just place your phone slightly away from your bed, every time the alarm goes off automatically you have to get out of bed to turn it off, right? if your position is already standing like this, you will be stronger to resist the temptation to lying down again. 

Wake up at the same time every morning, even on weekends

You also need to wake up at the same time every morning including on weekends and long holidays, your body must get used to the right sleep schedule even though you can only fall asleep late, try to wake up at the same time everyday

This way, your body will quickly adapt to waking up at the same time regularly, you don't need to be bothered by the annoying sound of the alarm anymore.


Long time ago, humans have gotten used to sleeping at night, and this habit is still ingrained in our bodies, even though our lifestyles are different. 

According to the biological clock, the most effective sleep 90 minutes before midnight, you need to remember the time.

If you have trouble sleeping because you think too much, it will be difficult for you to wake up, so make a habit to think positively before going to sleep. 

If you can only sleep at 3 am and you have to wake up at 7 am, say " in 4 hours I will wake up feeling fit and full of energy yay!" Imagine, when you sleep enough you can enjoy your day more. Good night!
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