Sleep is an important part of our everyday lives, and it is imperative that we get enough of it. However, it is also important that or sleep is of the highest quality. Unfortunately, many people today suffer from poor sleep, which can lower our quality of life. This is because most people do not know how to properly prepare before bed and have sporadic sleep schedules. However, there are many ways a person can increase the quality of their sleep through preparation, planning, and research.
1. Sleep In Complete Darkness
Complete darkness is the first step to increasing the quality of your sleep. Keep in mind, our bodies are obsessed with survivability, which is why light and darkness effect the body in different ways. Melatonin production increases in darkness, because our bodies are naturally trying to tell us it is time to rest. Light increases brain activity and lowers Melatonin production. Our bodies associate light with being active, and we are naturally more active during the day. Therefore, we are less likely to fall, as well as maintain, sleep when light passes through our eyes. When deciding to go to bed, choose a location that is free from light. Any light at all can affect the overall quality of sleep. Lowering the blinds, turning off every light, and closing the door are all great strategies. Wearing a face-mask is also a great way to prevent light from waking you prematurely.
2. Avoid Electronics before Bed
Another way to get a restful night’s sleep is to avoid electronics before bed. People often lose out on a restful night’s sleep due to electronics. Many people will often watch television, play video games, or check social media before going to bed. The reason why this hinders sleep quality is due to the light the electronics produce. As previously stated, light is a Melatonin suppressant, making it more difficult to fall asleep. The light emitting from these electronics is so powerful, and so close to the eyes, that they can wake us up within a matter of minutes. This is why many people, who feel tired, will feel differently after checking their phone. Not only do electronics keep you awake, but what the person is viewing will also contribute to their brain activity. Because electronics are used for a multitude of reasons, such as entertainment or research purposes, browsing the internet before bed is a surefire way to get your mind going. Once you put the phone down, the viewed information remains fresh in your mind. People will often find themselves thinking about this information rather than focusing on falling asleep. The brain then has to spend time getting back into “sleep mode,” which can take a long time. This, along with the bright light, can mean spending an hour or two tossing and turning. Falling asleep later can result in your circadian rhythm being off, meaning you will be awake and tired during inconvenient times of the day.
The best way to prevent electronic insomnia is to avoid electronics at least an hour before bed. By doing so, you are giving your brain a chance to produce Melatonin naturally and lower brain activity. The information you were viewing will no longer be your brain’s top priority, allowing you to focus on sleeping. This will also allow you to maintain a healthy sleep schedule and keep your circadian rhythm in check. If you are addicted to electronics and an hour seems too long, slowly work up to an hour. Begin with 15 minutes one day, 30 the next, and so on, until you are comfortable with being away from technology. Breaking out of this habit will be life changing, as you will have an easier time falling asleep and increase the overall quality.
3. Sleep In a Quite Environment
Limiting the amount of noise will increase the quality of your sleep while also making it easier to fall asleep. When we hear noises, our brain is more active, because we are focusing on the noise rather than going to sleep. Conversations, television, music, etc. can slow down the process, preventing you from falling asleep at a desired time. Limiting the noise will also make sure you will not be woken up during your sleep cycle. If you are woken up while asleep, the cycle has been broken, and your body has to start from the beginning. This is why we often feel tired after being woken up in the middle of the night. If we do not complete a sleep cycle, then we do not benefit from the majority of what sleep can offer.
4. Quality over Quantity
Nine plus hours of sleep can feel great, but it can be unhealthy, unnecessary, and a waist of valuable time. Oversleeping can often be as harmful as not sleeping enough. It can lead to cognitive impairment, depression, and a higher risk of medical problems such as a stroke or heart attack. Studies have shown that it is not necessarily the amount of sleep but the quality of sleep that matters. This is why some people can run on five and a half hours of sleep as long as the sleep is of high quality. Overall, an average person should shoot for six and a half to eight hours of sleep a day. While doing so, they should aim for the highest quality of sleep they can muster. This will allow for more time being spent on personal development rather than trying to catch up on sleep.
5. Have a Consistent Sleep Schedule
Like anything, consistency is the key to success. Having a healthy and consistent sleep schedule will allow you to benefit from sleep’s many positives. Increased brain function, more energy, and the desire to work towards your goals are just some of the benefits sleep has to offer. Increased brain function can increase focus, enhance problem solving skills, and increase information retention. Having more energy will allow you go about your daily life without having to think about sleep all day. This also means that you will be able to put extra energy towards personal projects you may have, which is a big step towards personal development and achieving success.
Not only will a consistent sleep schedule allow you to enjoy these benefits, but it will also teach you the importance of a routine. Life becomes much easier when you plan. Having a consistent sleep schedule means you no longer have to work around when you wake up and go to bed, because you always know when. From there, you can focus on what you want to do throughout the day while having the energy to do so. Having a routine and being organized are the first step to becoming successful, because without a plan, succeeding becomes much more difficult. Create a sleep schedule first, and everything else will fall into place.
Osmun, Rosie. “Oversleeping: The Effects & Health Risks of Sleeping Too Much.” Amerisleep
Blog, 13 Aug. 2018, www.amerisleep.com/blog/oversleeping-the-health-effects/.
Quach, Helen. “24 Benefits of Melatonin (Sleep, Brain, Gut, Aging, Cancer, Fertility).” Selfhacked, 29 Sept. 2016, selfhacked.com/blog/melatonin/.
1. Sleep In Complete Darkness
Complete darkness is the first step to increasing the quality of your sleep. Keep in mind, our bodies are obsessed with survivability, which is why light and darkness effect the body in different ways. Melatonin production increases in darkness, because our bodies are naturally trying to tell us it is time to rest. Light increases brain activity and lowers Melatonin production. Our bodies associate light with being active, and we are naturally more active during the day. Therefore, we are less likely to fall, as well as maintain, sleep when light passes through our eyes. When deciding to go to bed, choose a location that is free from light. Any light at all can affect the overall quality of sleep. Lowering the blinds, turning off every light, and closing the door are all great strategies. Wearing a face-mask is also a great way to prevent light from waking you prematurely.
2. Avoid Electronics before Bed
Another way to get a restful night’s sleep is to avoid electronics before bed. People often lose out on a restful night’s sleep due to electronics. Many people will often watch television, play video games, or check social media before going to bed. The reason why this hinders sleep quality is due to the light the electronics produce. As previously stated, light is a Melatonin suppressant, making it more difficult to fall asleep. The light emitting from these electronics is so powerful, and so close to the eyes, that they can wake us up within a matter of minutes. This is why many people, who feel tired, will feel differently after checking their phone. Not only do electronics keep you awake, but what the person is viewing will also contribute to their brain activity. Because electronics are used for a multitude of reasons, such as entertainment or research purposes, browsing the internet before bed is a surefire way to get your mind going. Once you put the phone down, the viewed information remains fresh in your mind. People will often find themselves thinking about this information rather than focusing on falling asleep. The brain then has to spend time getting back into “sleep mode,” which can take a long time. This, along with the bright light, can mean spending an hour or two tossing and turning. Falling asleep later can result in your circadian rhythm being off, meaning you will be awake and tired during inconvenient times of the day.
The best way to prevent electronic insomnia is to avoid electronics at least an hour before bed. By doing so, you are giving your brain a chance to produce Melatonin naturally and lower brain activity. The information you were viewing will no longer be your brain’s top priority, allowing you to focus on sleeping. This will also allow you to maintain a healthy sleep schedule and keep your circadian rhythm in check. If you are addicted to electronics and an hour seems too long, slowly work up to an hour. Begin with 15 minutes one day, 30 the next, and so on, until you are comfortable with being away from technology. Breaking out of this habit will be life changing, as you will have an easier time falling asleep and increase the overall quality.
3. Sleep In a Quite Environment
Limiting the amount of noise will increase the quality of your sleep while also making it easier to fall asleep. When we hear noises, our brain is more active, because we are focusing on the noise rather than going to sleep. Conversations, television, music, etc. can slow down the process, preventing you from falling asleep at a desired time. Limiting the noise will also make sure you will not be woken up during your sleep cycle. If you are woken up while asleep, the cycle has been broken, and your body has to start from the beginning. This is why we often feel tired after being woken up in the middle of the night. If we do not complete a sleep cycle, then we do not benefit from the majority of what sleep can offer.
4. Quality over Quantity
Nine plus hours of sleep can feel great, but it can be unhealthy, unnecessary, and a waist of valuable time. Oversleeping can often be as harmful as not sleeping enough. It can lead to cognitive impairment, depression, and a higher risk of medical problems such as a stroke or heart attack. Studies have shown that it is not necessarily the amount of sleep but the quality of sleep that matters. This is why some people can run on five and a half hours of sleep as long as the sleep is of high quality. Overall, an average person should shoot for six and a half to eight hours of sleep a day. While doing so, they should aim for the highest quality of sleep they can muster. This will allow for more time being spent on personal development rather than trying to catch up on sleep.
5. Have a Consistent Sleep Schedule
Like anything, consistency is the key to success. Having a healthy and consistent sleep schedule will allow you to benefit from sleep’s many positives. Increased brain function, more energy, and the desire to work towards your goals are just some of the benefits sleep has to offer. Increased brain function can increase focus, enhance problem solving skills, and increase information retention. Having more energy will allow you go about your daily life without having to think about sleep all day. This also means that you will be able to put extra energy towards personal projects you may have, which is a big step towards personal development and achieving success.
Not only will a consistent sleep schedule allow you to enjoy these benefits, but it will also teach you the importance of a routine. Life becomes much easier when you plan. Having a consistent sleep schedule means you no longer have to work around when you wake up and go to bed, because you always know when. From there, you can focus on what you want to do throughout the day while having the energy to do so. Having a routine and being organized are the first step to becoming successful, because without a plan, succeeding becomes much more difficult. Create a sleep schedule first, and everything else will fall into place.
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Works Cited
“Brain Basics: Understanding Sleep.” National Institute of Neurological Disorders and Stroke, U.S.
Department of Health and Human Services, 8 Dec. 2018, www.ninds.nih.gov/Disorders/Patient-
Caregiver-Education/Understanding-Sleep.
Osmun, Rosie. “Oversleeping: The Effects & Health Risks of Sleeping Too Much.” Amerisleep
Blog, 13 Aug. 2018, www.amerisleep.com/blog/oversleeping-the-health-effects/.
Quach, Helen. “24 Benefits of Melatonin (Sleep, Brain, Gut, Aging, Cancer, Fertility).” Selfhacked, 29 Sept. 2016, selfhacked.com/blog/melatonin/.
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