Master The Art Of Sleeping With These 5 Tips
Master the Art of Sleeping With These 5 Tips
Sleep is critical to productivity.
According to Wikipedia, sleep is a naturally recurring state of mind and body characterized by altered consciousness, relatively inhibited sensory activity, inhibition of nearly all voluntary muscles and reduced interactions with surroundings.
Sleep occurs in repeating periods, in which the body alternates between two highly distinct modes known as non-REM and REM sleep. REM stands for rapid eye movements.
It may seem that the more industrialized the world has become, the more difficult it is for people to sleep.
Sleep disorders are on the rise now more than ever, including but not limited to dysomnias such as insomnia, hypersomnia, narcolepsy and sleep apnea and parasomnias such as sleepwalking and REM behaviour disorder.
#1. Tap into your body’s natural sleep/wake cycle
This can also be called your circadian rhythm. Your circadian rhythm is a natural, internal system designed to regulate feelings of sleepiness and wakefulness over a 24-hour period.
This complex timekeeper is controlled by an area of the brain that responds to light which is why we humans are most alert while the sun is shining and are ready to sleep when it’s dark.
You can tap into your body’s natural sleeping pattern by going to sleep and waking at a particular time. Stick to that schedule consistently for at least two weeks and see your sleep life experience a huge boost.
Waking at the same time daily sets your body on a regular sleeping pattern regardless of the time you go to bed.
#2. Wind down before actually stepping into bed
A bedtime routine enforces your body’s sleep-wake cycle. A pre-bed time routine cues your mind that it’s time to sleep.
Examples of pre-bedtime routine are, turning off all electronic devices, dimming the lights in your home, engaging in a quiet activity like soaking in a warm bath, reading a book or listening to soft slow music, putting your phone away or on silent, engaging in meditation or a relaxation technique to help your body relax.
#3. Ensure your bedroom is the right temperature and shade
The colour of your bedroom can also affect the quality of your sleep.
Bright colours like yellow, orange or red can give your body the impression that it’s time for work or play. Try cool colours like chocolate, beige or lavender to create an atmosphere of serenity.
Hang blackout curtains to keep out light pollution. Cover LEDs with black tape. Keep the temperature of your room between 60 degrees and 75 degrees. Not too cold nor warm and maintain a level of humidity.
#4. Avoid alcohol, caffeine and fluids before your bedtime
Stop drinking caffeine or alcohol at least eight hours before your bedtime as it can disrupt your sleeping pattern. Also maintain a healthy diet and avoid heavy and large meals close to bedtime. Instead, eat something light like snacks, nuts or fruits if you feel hungry.
#5. Avoid exercise close to your bedtime
While exercise is cool and important to your overall health and even to your sleep life, the best time to engage in exercise is definitely not close to your bedtime.
Engage in moderate to intense exercise in the morning and never before your bedtime. You could try stretching before bedtime but no more than that.
There you have it. These five tips should help you master the art of sleeping.