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Good Sleep Starts the Moment You Wake Up

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https://www.entrepreneur.com/article/333729

entrepreneur.com

Good Sleep Starts the Moment You Wake Up
This story originally appeared on Thrive Global Who hasn't had the experience of lying awake while an endless series of thoughts -- regrets, unfinished tasks, goals -- churn in your brain? It's the worst feeling because sleep isn't something we can actively do; it's something we must surrender to and that requires calm.

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Avoid Checking Your Phone

When you wake up, don’t start your day by looking at your phone.

Nothing ramps up stress-hormone cortisol like a barrage of emails, alerts, and text messages -- or scrolling through othe...

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Tech time out

Take a daily “tech time out” to improve your focus and reduce stress.

Moderate screen time throughout your day by turning off unnecessary notifications on your phone and carving out space to ...

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Schedule strategic worry time

Clock a time out (20 to 30 minutes) during the day to jot down what’s causing you anxiety.

Allow yourself to feel your emotions without trying to change them in any way. Then toss the docu...

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The Robot Ragdoll technique

A form of muscular relaxation:

  • When tensions start mounting, tense all your major muscles at once and hold it for 10 to 15 seconds.
  • Then, do the exact opposite: Let all your musc...

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Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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Why a Night Routine Matters

A night routine is the things you do immediately prior to going to bed.

Three benefits of having a decent night routine:

  • You’ll have a more restful and higher-quality sleep....

Before You Head Home…

  • Get rid of caffeine after 4:00 pm. Caffeine stays in your system for up to six hours.
  • Stay hydrated. Dehydration can make you feel sluggish and tired when you want to be awake.

  • Decide when the workday ends. Establish a cut off time for work-related emails and phone calls as well.

Immediately After Work…

  • Avoid alcohol. Alcohol may make you drowsy, but the sleep you get won’t be restful. Stop consuming it at least two hours before bed.
  • Have a healthy dinner. 

    When you need a snack closer to bedtime, reach for something light and healthy.

  • Take time to tidy. Waking up in an orderly space will work wonders for your mood.

  • Prepare for tomorrow. 

    When you don’t have a million things to do upon waking, it’s easier to fall asleep.
  • Take time for yourself. Perhaps you watch an episode of your favorite show or play video games.

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Slow-wave sleep (deep sleep) – SWS

About 80% of our sleeping is of the SWS variety, identified by slow brain waves, relaxed muscles and deep breathing.

Deep sleep is important for the consolidation of memories. New experience...

Rapid eye movement (dreaming) - REM

Dreaming accounts for 20% of our sleeping time.

The length of dreams can vary from a few seconds to almost an hour. During REM sleep, the brain is highly active. The muscles are paralyzed, and the heart rate increases. Breathing can become erratic. 

Sleep quantity

Although eight hours is the common mention, optimum sleep can vary from person to person and from age to age.

One review that worked through 320 research articles concluded 7 - 9 hours of sleep are enough for adults. According to experts, too little or too much sleep can both have a negative impact on your health.

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