A Complete Roadmap to Fixing Your Sleep
This is a professional note extracted from an online article.
Read more efficiently
Save what inspires you
IDEA EXTRACTED FROM:
Many of us have a broken relationship with sleep. It’s rare for most people to wake up refreshed, rejuvenated, and full of energy.
We need to look into something we always overlooked or neglected when we opted for the late-night party or movie binge, instead of a night of sound sleep.
A night of sleep is made of five cycles, making us go through various sleep stages. This can be light sleep, deep sleep and REM stage of sleep when we dream and have eye movement.
During sleep, our body produces Melatonin and Growth Hormones, which are required by your bodies for regulating our internal clock and to restore our muscles, bone and metabolism.
Having a sleep journal on Google Sheets or Excel is a great way to keep tabs on your sleeping. If you have trouble keeping a sleep journal and recording all activities like time, and number of hours slept, among other things, appears tedious, then you can always opt for a sleep tracker.
A sound and successful sleep can be measured using the following goals:
Instead of forcing yourself to wake up at a certain time (like 5:00 am), observe your sleep pattern for a few days and find out your ideal wake up time. Ensure that your energy levels are on a high side.
There can be numerous reasons that derail us from a good night’s sleep, as our lifestyle is not geared towards sleep by default. While tackling this is hard, it helps to make a list of all the things that make you lose your sleep, like time spent with family or a night out with friends, and try to move or reschedule it a few hours earlier or at a different time.
It pays to limit the impact of these external elements in your sleep.
It isn’t a good idea to have a full stomach when going to sleep. The ideal time for dinner needs to be three to four hours before bedtime. Also, certain types of food promote sleep while others don’t, and you can use your sleep tracker input to determine which type is good for you.
Moderate amount of low-intensity exercise is desirable for a sound sleep.
Certain rituals and activities can be done prior to sleeping, like dimming the lights, having chamomile and banana tea (rich in magnesium) and playing a relaxing game (not on a screen).
TV and phone screens are not a good idea right before sleeping.
Certain breathing techniques are great activities that promote sleep.
It is good to stretch and drink a lot of water in the morning.
Daytime napping, in case you need to replenish your energy, is a healthy practice, provided it is a short nap before 3:00 pm
SIMILAR ARTICLES & IDEAS:
The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
The first purpose of sleep is restoration.
Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
The second purpose of sleep is memory consolidation.
Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.
9 more ideas
The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over.
Even just a few seconds of exposure from a blue light-emitting device an hour before bed can disrupt the melatonin rhythm, a rhythm that is so critical to helping us fall asleep, stay asleep and wake up feeling refreshed.
In our perpetually dieting world, it’s not uncommon to lie in bed hungry, but not wanting to eat in an effort to save calories. However, hunger is stimulating and fragments sleep.
Eating a light carbohydrate or protein snack prior to bedtime will stave off hunger without causing you to crash and awaken later in the night.
3 more ideas
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
During the day:
6 more ideas