We'd like to talk a little bit about a couple of habits for improving sleep quality! We recently talked about what rest is scientifically and why we need it, and one of those big topics is Sleep. If you didn't get to read that one, please do go here.
Sleep - Why is it so exhausting?
This can seem like a backwards question. Aside from the physical and mental stress we are unloading and recovering from at night, we also need to consider a few things about how to IMPROVE the quality of our rest.
When we approach anything with intention, it can be of higher quality, even if we aren't exactly sure WHAT we intend. So here are some things that science say can help with your sleep!
Exercise - This one is a given! You all are here because you are active, or changing something about your exercise routine. But one thing to note about exercise is that our bodies are actually meant to be mobile pretty much all day. So if you are an evening mover, try getting some activity in the mornings to help add some stimulus to the beginning of your day, then getting your evening workout in.
Ritual - Each day when you workout with a trainer you warm-up, preparing the body for the particular activity of exercise. Why shouldn't we do the same surrounding sleep?
A nightly ritual is like "cooling down" from the general stress of the day. There are a few things that are recommended to include here:
Dimming lights to a minimum functional level within 2 hours of bedtime. Our circadian rhythm (internal clock) is primarily controlled by our exposure to light (more specifically sunlight but ANY light can directly affect you, especially TV's and phones). Your phone and TV's have "blue light" filters for night time, I highly recommend getting used to using those!
Avoiding any activity within 30 minutes of bedtime that requires significant brain processing function. Our chemical systems are like fly-wheels, once it starts spinning its hard to slow it down. Sometimes you just have to wait. So things like work, frustrating social interactions, exercise, video games, studying, etc can impact how long it takes your body to hit deep sleep.
Permission - This is simple, but surprisingly effective, albeit nebulous. Our bodies and minds are so deeply interconnected that the simple act of 'allowing' yourself to go to bed and rest can impact your rest. For example, if you are the type that is going to bed because you HAVE to, because its already too late and you know you NEED the rest, you aren't doing it voluntarily. You are resting out of spite. But if we find a mental space (through our ritual) and then give yourself permission to fall asleep, permission to rest thoroughly, you may find yourself falling asleep faster and more deeply.
Single Tasking your Bedroom - Our body and mind are environment oriented. When we watch TV, check e-mails, snack, and sleep in the same location every single day your brain isn't sure WHEN to code switch. And so instead of sleeping, it stays always ready to do any of the other tasks. Taking the TV and phone out of the room are huge steps towards improved sleep!
PS You can leverage this same concept for work productivity. Compartmentalizing specific areas of your home for specific tasks helps with productivity.
Food timing and volume - This is a big one because sometimes people wake up and feel like they want a snack. Our insulin levels fluctuate with sleep because your brain is using lots of energy and uses blood sugar. If blood sugar dips too low, your cortisol levels (stress hormone) will skyrocket and you will wake up (this is the regular mechanism of how we wake up in the first place). From this point you need to regulate your blood sugar through food and then it will be easier to fall back asleep. So instead, maybe we need to work on eating a little more at our dinners to ensure we don't experience those changes! This can be more carbs or more fats, as long as it is within a healthy caloric range and not too many processed foods. Eating too much or too little can cause the body to be out of wack for sleep.
We'll stop here because this topic can get HUUUUGGE. But even just considering some of these things can really help you!
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