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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.
- Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout.
- Avoid caffeine and nicotine. The effect of stimulating beverages takes 8 hours to wear off.
- Avoid alcohol before going to bed.
- Avoid 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.
- Diss the gadgets and dim the lights in your bedroom
- Expose yourself to sunlight during the day.
777
5.23K reads
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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 concent...
623
9.6K 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...
548
7.03K 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...
553
7.64K reads
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 backg...
667
6.3K 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...
640
5.65K reads
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Practice good sleep hygiene
- Try to sleep for seven to nine hours a night.
- Keep consistent wake-up and bedtimes.
- Keep the bedroom cool, quiet and dark.
- Avoid alcohol, caffeine, and exercise before bed.
- Turn off your screens 30 to 60 minutes before you need to sleep.
Practice Good Sleep Hygiene
Take steps to make it easier to sleep well.
- Avoid caffeine, alcohol, or other drugs for several hours before bed
- Set a regular bedtime
- Drink some warm milk or herbal tea, or have a light snack
- Try a screen-free activity like meditation or reading
- ...
How to Sleep Better
- Develop a “power down” ritual before bed, limiting the use of technology and bright lights.
- Use relaxation techniques like yoga or meditation.
- Get some sun exposure every day.
- Avoid caffeine.
- Stop smoking or chewing tobacco.
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