Whether you have a physically demanding job, lead a hectic lifestyle, or spend all day anchored to a chair at an office desk, we all understand the importance of getting a good night’s sleep. Rest replenishes our mind and body and is necessary for healthy functioning. It helps regulate our mood, improves our memory and strengthens our learning capacity.
However, for many of us, getting a good night’s sleep is often easier said than done, as our daily lifestyles don’t always allow us the time to get optimal rest. For this reason, we’ve developed a quick and easy guide to help everyone enjoy better sleep at bedtime.
Delving into the science behind sleep reveals that it is largely controlled by biological rhythms, known as circadian rhythms, which play a significant role in determining our sleep patterns. These rhythms are in turn governed by our body’s master clock, which is responsible for producing melatonin, a hormone that makes us drowsy and helps lower body temperature.
Understanding the mechanics behind sleep has allowed us to create a list of things we can all do on a daily basis to help promote more effective sleep:
- Get some exercise at the beginning of your day. – this helps strengthen your body’s cortisol rhythm, which is highest during the early morning hours. Cortisol is an important hormone that activates the anti-stress and anti-inflammatory functions of the body.
- Expose yourself to some sunlight – our skin contains photoreceptors that help balance serotonin and melatonin levels in our body
- Adjust smartphone brightness levels – turn on the night setting on your smartphone which decreases screen brightness levels at night
- install the f.lux app f.lux app ( https://justgetflux.com/ ): The screens found in all modern electronic devices, such as televisions, computers, tablets, and smartphones, emit blue light, which creates melatonin deficiencies that inhibit the your body’s ability to REM sleep (the stage in which we dream)
- Food and alcohol consumption – before going to bed, stay away from all snacks and drinks that raise your blood glucose levels. This means there is no sugar or alcohol.
- Have a regular night routine – If you have young children, you will understand how crucial it is for them to have a set routine that helps them fall asleep at night. The older ones are the same. If possible, be in bed by 10 o’clock. Put on some relaxing music, read a novel, or indulge in some other calming activity to help prepare you for naptime.
- Make sure your room isn’t too hot or too cold. – the temperature of a room affects your ability to sleep. For most, the optimal bedroom temperature is between 16 and 20 degrees Celsius. Those who choose to set the temperature outside of these suggested limits using a thermostat risk making it difficult for them to sleep, especially REM sleep.
- Use a foam roller or therapeutic pillow – Foam rollers are a great way to massage your body before bed, while therapeutic pillows provide a host of benefits including increased comfort, improved breathing, circulation, better spinal alignment, and more.
- Use blinds on the windows – in addition to having a comfortable room temperature when you are about to fall asleep, your bedroom should also be dark enough. Blinds or even sleep masks are a good idea, especially for those who work night shifts and need to sleep during the day.
- sleep naked – going to sleep naked or in loose-fitting nightwear helps with lymphatic drainage, a process that can help reduce headaches, swelling and pain and can also promote healing in post-operative or post-injury body tissue . In addition, lymphatic drainage also helps the body to relax.