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Little sleep time, but wake up fresh.📍

Sometimes we need to stay up late, get up early.

Without eight hours of sleep.

Worried about waking up.

If sleeping according to this table is definitely not obtrusive

❌ not recommend scrolling the alarm clock.

Because it will make the body more exhausted. 😩

Sleep by the time in the table.

After waking up, drink a glass of water.

Even more refreshing 🤩

# Bedtime table # Sleep schedule # Bedtime # Wake up

1/24 Edited to

... Read moreหลายคนต้องเผชิญกับการนอนน้อยโดยไม่ตั้งใจเนื่องจากภารกิจที่หนักหน่วงหรือการต้องตื่นเช้า แม้ว่าการนอนครบ 7-8 ชั่วโมงจะดีที่สุดเพื่อสุขภาพ แต่บางครั้งเราก็ต้องขยับตัวไปตามตารางเวลาที่จำกัด โชคดีที่มีวิธีช่วยให้ร่างกายรู้สึกสดชื่นแม้นอนไม่พอ จากประสบการณ์ส่วนตัว การนอนตามตารางเวลานอนที่เหมาะสมตามภาพประกอบในบทความนั้นช่วยได้มาก เพราะช่วงเวลาการนอนและการตื่นที่สอดคล้องกับวงจรนาฬิกาชีวิตหรือนาฬิกาชีวภาพทำให้ร่างกายได้พักอย่างเต็มที่แม้จะน้อยกว่า 8 ชั่วโมง นอกจากนี้ การหลีกเลี่ยงการกดยืดเวลาปลุกหลายครั้งก็สำคัญ เพราะยิ่งเลื่อนปลุก ร่างกายจะสับสนและรู้สึกเพลียมากขึ้น หลังจากตื่น การดื่มน้ำประมาณ 1 แก้วจะช่วยกระตุ้นระบบต่างๆ ในร่างกายให้ตื่นตัวเร็วขึ้น และเสริมความรู้สึกสดชื่น ในวันไหนที่ต้องนอนน้อย ผมจะวางนาฬิกาปลุกไว้ให้ตื่นเป็นเวลาเดียวและพยายามลุกขึ้นทันทีเพื่อไม่พลาดช่วงเวลาตื่นที่เหมาะสม เมื่อทำแบบนี้ร่างกายจะค่อยๆ ปรับตัวและฟื้นฟูได้ดีขึ้น อีกอย่างหนึ่งที่ช่วยได้คือการจัดแสงในห้องนอนให้มืดสนิทตอนนอนและเปิดแสงสว่างเมื่อตื่น เพื่อช่วยให้ร่างกายรับรู้จังหวะเวลาการนอนและตื่นชัดเจนยิ่งขึ้น สรุปแล้วหากใครต้องนอนดึกตื่นเช้าแต่ต้องการตื่นมาอย่างสดชื่น แนะนำให้วางตารางเวลานอน-ตื่นที่เหมาะสมกับกิจวัตรประจำวัน หลีกเลี่ยงการกดเลื่อนนาฬิกาปลุก และดื่มน้ำหลังตื่น เพื่อให้สุขภาพร่างกายและสมองพร้อมรับมือกับวันใหม่ได้อย่างเต็มที่

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A white bowl containing sliced bananas topped with almond butter, illustrating a recommended snack. Overlay text details foods to avoid and try before bed, with an inset showing "192 kcal" for the banana and almond butter.
A person's feet in white socks on a yoga mat, representing the tip to wind down with light movement. The overlay text suggests 5-10 minutes of gentle stretching or yoga, or a calm walk after dinner.
How I Finally Started Sleeping Better—Naturally!
If you struggle with sleep, these small nightly shifts helped me the most: 1️⃣ Avoid late-night caffeine, sugar, and spicy meals 2️⃣ Try light stretching or yoga to release tension 3️⃣ Take a warm shower to lower your body temp and relax 4️⃣ Track your calming foods in Shelog @shelog_app —
shopia.brn

shopia.brn

958 likes

A woman in bed making a peace sign, with text overlay "NIGHT ROUTINE FOR A 5AM MORNING," introducing a routine for early risers.
A person holds a bowl of stir-fry with chicken and broccoli, with text "5:30-6PM for ideal digestion you should eat 3 hours before bed," illustrating dinner time.
A person's feet in slippers walking on concrete, with text "6-7PM HIGHER ENERGY ACTIVITIES" and a list of suggestions like walking, exercise, and cleaning.
how to actually wake up earlier
if you want to wake up early, you have to go to bed early…. period! if your goal is to wake up time is 5am, that means you need to be trying to sleep by 9pm. it also means you have to spend the hours leading up to bedtime doing things that will support your sleep. this is a nighttime routine that w
staci york 💛🍋

staci york 💛🍋

2007 likes

Little Sleepy Time
Anyone else ever feel like this with their combative patients? 😂 #nurse #nursing #emergencynursing #rn #cna
Sadie.Lynn.Lady

Sadie.Lynn.Lady

6 likes

Let’s strive for restful nights & better mornings!
These supplements are like a cozy blanket for the body and mind. Let’s dive into the dreamy benefits of our favorite nighttime supplements. 🌟 1. Collagen: Welcoming plump, hydrated skin and saying goodbye to fine lines! Collagen works its magic overnight, boosting skin elasticity and giving you th
Morgan

Morgan

24 likes

3 Tips to get a little extra sleep in the morning
#lemon8contest #AskLemon8 1. Pick outfit for the next day and leave it out 2. Pack lunch and bags night before 3. Have everything ready and in place
Isa

Isa

0 likes

How to wake up (even when you don’t want to)
Drink a glass of water 🚰 Have a reason to get out of bed 📝 Get some fresh air 🪟 Customize your alarm ⏰ #lemon8dairy #bettersleep #beauty #wellness #bodytransformation
Plushpixiee

Plushpixiee

1 like

healthy morning and night routine ideas
I know a lot of you love finding things to add to your morning and night routines, so here's a list of healthy ideas! I suggest choosing just one or two at a time to build sustainable wellness habits. #lemon8partner #nightroutine #morningroutine #routineideas #healthyhabits #we
alexa vicktoria

alexa vicktoria

10.1K likes

A vibrant sunrise over a beach with waves, featuring the title "TIPS TO WAKE UP AT 5AM AND NOT FEEL TIRED" in bold orange text. The Lemon8 logo is visible.
A scenic sunrise over a valley with trees, displaying text that advises creating a "Shutdown Ritual" before bed to signal the brain it's time to wind down.
A serene sunrise over a grassy hill, with text explaining the "10-3-2-1-0" Rule for sleep preparation: no caffeine, food/alcohol, work, or screens before bed.
Part 3. Tips to Wake up at 5AM and Not feel Tired
Bonus tip: Journal the Night Before Write down what you're excited to do at 5AM, your 1–3 top goals, and any worries to "clear your brain." You'll sleep better and wake up more intentional. #5amtips #morningtips #morningproductivity #glowup #glowuptips
Ela Zbireanu

Ela Zbireanu

469 likes

Good Sleep Starts in the Morning 🌅✨
Your day builds the foundation for your night. Start strong, rest better. #MorningEnergy #SleepWell #MindsetMatters #LifeRulers #HealthyHabits #MorningSun #BetterNights #DailyInspiration #GoodVibesOnly #RiseAndShine
Life Rulers 👑

Life Rulers 👑

6 likes

A hand holds a clear tumbler filled with ice, lemon slices, and strawberries, set against a blurred green and blue outdoor background. The text overlay reads 'let's make wake up water'.
A pink background displays a list of ingredients for 'wake up water', including images of ice, sliced fruit, lemon slices, liquid chlorophyll, and cranberry grape juice.
A hand holds a green-tinted tumbler containing ice, lemon slices, and strawberries, against a blurred green and blue outdoor background. The text overlay reads 'finished! details below'.
wake up water ☀️
hiii 👋 I've been having this drink almost everytime I wake up and I at least feel like a healthy person with my life together when I do 🍓 :;::: my recipe :::;: - any fruit, if fresh then sliced. can do frozen too it kinda acts like ice - lemon slices must have! - liquid chlorophyll -
bee 🫖

bee 🫖

13.8K likes

Night time habits 💤 for better sleep
Night habits for yall hope this helps! Anyway byeee have good sleep!💤 #sleepytimeroutine #nighthacks #sleepytips #fyplemon8 #viraltiktok
🥥🤍ur_fav_brunnete🥥🤍

🥥🤍ur_fav_brunnete🥥🤍

107 likes

✨ Morning vs Night Showers — Which Is Actually Better? 🚿
I saw this and had to rethink my entire routine… Turns out, evening showers might win for hygiene, but it’s not that simple. Here’s the breakdown: 🌅 Morning Showers ✔️ Wake you up + feel fresh ✔️ Rinse off overnight sweat ✔️ Great for starting your day feeling put together BUT… Yo
DailySparkleXO 💎

DailySparkleXO 💎

747 likes

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