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Improving sleep through mindful breathing exercises
Practicing stress reduction and relaxation techniques
Establishing a relaxing bedtime routine
Tips for a good nights sleep
- Stick to a sleep schedule. Create a sleeping habit by going to bed and waking up at the same time, every-single-day. Oversleeping on weekends feels good but it ruins your progress during the week.
- Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout. Don’t train and hit the sack directly.
- Avoid caffeine and nicotine. The effect of stimulating beverages like coffee can take as long as eight hours to fully wear off.
- Avoid alcohol before going to bed.
- Avoid eating and drinking plenty of water before going to sleep.
- Don’t take naps after 3 PM
- Relax before going to bed
- A hot bath before bed might help. Taking a bath will help you relax. Along with that, your body temperature after the shower will decrease helping you feel sleepy.
- Diss the gadgets and dim the lights in your bedroom
- Expose yourself to sunlight. Daylight regulates your sleep patterns. Make sure you’re outside for at least 30 minutes a day.
- If you can’t fall asleep, do something.
352
1.45K reads
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Interesting facts about sleep
- During REM sleep our body gets paralyzed by the brain in order to prevent us from executing on our dreams.
- Sleeping helps us improve. When we’re learning or practicing something and we stop, our brain will continue to work on these tasks on the back...
315
2.08K reads
Alarming facts about not sleeping
- Consuming alcohol to persuade yourself to sleep is a bad practice. Alcoholic beverages mess up your REM sleep and you get a fragmented sleep.
- With age, our sleep efficiency declines. This is mainly because of our frequent visits to the bathroom. A si...
327
1.72K reads
Cycles of Sleep
Each cycle lasts around 90 minutes with different NREM / REM ratios:
- Cycle 1: NREM (80%) -> REM (20%)
- Cycle 2: NREM (70%) -> REM (30%)
- Cycle 3: NREM (60%) -> REM (40%)
- Cycle 4: NREM (50%) -> REM...
271
2.93K reads
Sleep is The Fourth Biological Drive
There are two main reasons we go to sleep:
- Circadian rhythm: Every living creature on the planet has some sort of sleep-wake cycle
- Sleep pressure: Every second you’re awake, a chemical called adenosine is compiling up in your brain. The conc...
309
4.12K reads
We Cycle Through Two Distinct Types Of Sleep
There are two stages of sleep:
- Rapid Eye Movement (REM): The brain activity is almost identical to when we’re awake. In this stage, we dream.
- Non Rapid Eye Movement (NREM): A dreamless sleep. During this stage, we’re calm, relaxed and the heart...
288
3.1K reads
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Customize a Personal Workout Plan
- If you’re a morning person, motivate yourself to take a jog before work. Working out early in the morning jump starts your metabolism, regulates your body, and avoids the afternoon slump, or nap time.
- If you’re a night owl, utilize the treadmill or do yoga at least 2 hours ...
Wind Down, Don’t Collapse
Dim the lights and turn off all screens at least an hour before bed.
10 minutes of a smartphone in front of your nose is about the equivalent of an hour long walk in bright daylight. Imagine going for an hour long walk in bright daylight and then thinking, “Now I’ll get some sleep...
15. Gadget Use Before Bed
The use of smartphones and computers before bedtime interrupts the natural way you fall asleep. The glaring light from these gadgets can affect how you catch sleep. Keep your technology gadgets away at least two hours before bed.
And for your love for wine, avoid drinking when going to bed...
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