Health

How can your sleep quality improve your life now?

Sleep quality
Written by Alan Ficher

From our childhood, we used to hear about the importance of sleep and why we should sleep at 9 pm as children.
The reasons we have been hearing were almost associated with our health and brain growth.

“You have to sleep early if you want to be taller”.
“If you want to be the first in your class, go to sleep now!”.
“Children should sleep at 9 pm every day”.

Those sentences were examples of what we used to hear from our parents. But I guess no one of us is hearing those pieces of advice now!

Why that? Is good sleep only for children?

Most of us after adolescence we stopped taking care of our sleep time. Or at least we ignored the 9 pm advice.
But the least of us were capable of absorbing the quality of our lives as children and after adolescence.

Why is sleep important for you?

A good night’s sleep is as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.

It can also cause weight gain and increase disease risk in both adults and children.
In contrast, good sleep can help you eat less, exercise better, and be healthier.

3 Top reasons why healthy sleep is essential

1- Brain flexibility. National Football League Tom Brady credits a lot of his success to “brain flexibility.” That’s the idea that a brain can get “stiff”—like an unused muscle. Harvard Medical school research shows knowing how to sleep better can improve focus, learning, mood, and decision-making ability.

2- Restoration. Human and animal studies show sleep restores, rejuvenates, and repairs our minds and bodies. Sleep aids tissue repair and muscle growth. It also clears the brain of amyloid plaques found in Alzheimer’s patients.

3- Energy conservation. During sleep time, our metabolisms drop. In the modern world, plentiful food supplies make that less of a survival matter and more a carbon footprint issue. In short, 8 billion people who never slept would consume the planet’s resources at a faster rate.

Realizing the value of sleep is a key step in knowing how to sleep better.

Can’t figure out how to sleep better and getting more sleep quality?

Below are the best  5 techniques for getting better sleep.

If you want to improve your health getting a good night’s sleep is one of the most powerful things you can do.

1- Increase bright light exposure during the day

Your body has a natural time-keeping clock known as your circadian rhythm. Natural sunlight during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

2- Reduce blue light exposure in the evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Blue light which electronic devices like smartphones and computers emit in large amounts is the worst in this regard.

3- Create a sleep schedule 

Querying, “When should I wake up?” Or, “What time should I go to bed?”
Try to go to bed as close to the first full darkness as you can, and rise with the sun. Going to sleep at 9 pm, 10 pm or 11 pm matters less than keeping the same sleep schedule every night.

4- Have a Coffee Cutoff Time 

Exhausted from being tired? Try changing to decaf after 2 pm. Studies show that even drinking coffee 6 hours before bedtime can rob your sleep time.

5- Use a sleep app

For me, I tried the Sleep cycle application on an iOS device.
It was a great tip that I followed, each day it represents for me how I sleeped and how many hours I had deep sleep.

Some days I’ve been surprised that even if I thought myself sleeped 8h, I only had 4h of deep sleep.

Stages of sleep

The sleep cycle is the pattern of sleep stages from NREM (non-REM) to REM sleep (rapid eye movement). 

Each sleep cycle lasts 90 to 120 minutes, and includes about 15 minutes of the four stages of sleep, including stages 1, 2, 3, and REM sleep.

Stage 1. Light sleep, easy to wake. 5–10 min.

Stage 2. Light sleep, preparing for deep sleep. 10–15 min.

Stage 3. Deep sleep. Hard to wake. Body repairs itself and boosts the immune system.

REM sleep. Rapid eye movements. Your brain clears plaques in this stage. 10 minutes to 1 hour. REM cycles get longer as the night progresses.

Summary

We all need more sleep time, and most of us would love to know how to sleep better. But feel excited not stressed to follow the techniques I mentioned above.
You can choose one advice to follow for a week and the next week pick a new tip.
Are you interested in learning how you can improve your life through dreams? Let me know!

Ref:

https://zety.com/blog/how-to-sleep-better?gclid=Cj0KCQjw7Nj5BRCZARIsABwxDKIVFr_cVZa6QW0eklV_zE7wcxf4FYuBkwMGN_lxW8Q4d938MK2tVMUaAn6tEALw_wcB

https://www.healthline.com/nutrition/17-tips-to-sleep-better#17

About the author

Alan Ficher

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