How To Get The Best Sleep
People sometimes look over the basics of good health, like not getting enough sleep, with so much to do all the time. Many individuals in industrialized societies are long-hour employees, living incredibly busy lives.
Consider, for example, Dylan. He is a 24-year-old, works overnights as a customer service rep, also is a new father with a 7-month-old baby. He viewed sleep as a privilege and he couldn’t afford to spend much time sleeping with the pressures of parenthood and his overnight job.
When you rob your body of this simple requirement, one way or another you will have to pay for it. One night Dylan learned this the hard way. He just got off work and started to drive home. Then it happened, he was just a few minutes away from his house and Dylan fell asleep while driving. But that’s all, he ran a stop sign and hit a car crossing the street.
Fortunately, when the car hit the brakes at the intersection, he didn’t go that far, so it was just a little fender bender. Nonetheless, it was a sobering moment for Dylan. The recollection of a loud, sickening thud waking up to the sound followed by a metallic crunch will stay with him for a long time. This encouraged him to do something about his condition to stop him from going through that feeling again.
Dylan saw a sleep specialist, consulted with his mother on a sleep schedule, and begged his employer to shift him to the hours of the day. In the case of Dylan is hardly uncommon to wake up and smell the health risks, which makes it tragic to learn that so many people are wasting their wellbeing by missing sleep. The trouble with shut-eye skimping is that it causes long-term problems down the road–and you’re not allowed to shrug it off.
For one thing, you’re going to increase your risk of heart disease by more than 50%. A higher risk of diabetes, hypertension, and a compromised immune system are other concerns. Worse, a mind deprived of sleep ensures the memory is shot and new information can not be stored. A fuzzy head means lower concentration and focus, so say goodbye to being productive at work. And like what happened to Dylan getting micro-sleep for a few seconds while riding on the highway can have significant repercussions.
Tips To Get Best Sleep
#1: Routine is key People are wired to operate on a sleep schedule, something that has been under attack since the dawn of the modern age. Mathew Walker, Ph.D., writer of “Why We Sleep,” claims that the basic biological need to sleep has taken its toll from the demands of modern living.
In his book, he shared this insight:”… the decimation of sleep across industrialized nations has a catastrophic impact on our health, our life expectancy, our safety, our productivity, and our children’s education.” As such, the key to getting a good amount of sleep on a regular basis is through a schedule. The human body thrives on repetition, and to help that, you need to plan your day.
One quick way to do this is to agree to get up every day at a FIXED time and plan your bedtime based on that.
Check out this odd yet effective strategy that you can use to sleep within minutes. If you want to sleep for at least hours and need to be up by 6 a.m. then you need to be in bed by 10 a.m. Keep up with this exercise all week long, and the body will adapt slowly. You won’t have to set an alarm when you get used to this schedule. You know that when you get up every day at the same time, you fell into your desired sleep pattern.
Turn off your phone at night
Before going to bed, nothing wrecks your sleeping cycle more than a bright screen. You might think that while scrolling through your Facebook or Instagram feed you’re relaxing, but it does things you don’t know about to do to your body. You know, when you are about to hit the sack, your natural sleep system is programmed to unleash a hormone called melatonin.
The bright light sends a signal to your brain when you use a mobile device or a computer to stop producing melatonin. Part of a healthy routine for sleep involves having to avoid using technology as nears bedtime. Give yourself at least a couple of hours before going to bed to unplug your devices. It helps the body to get “settled” in for the night ahead and go down as you turn off the lights like a sack of potatoes.
Set the stage for good sleep
The atmosphere plays a major role in your sleep quality. So you have to make sure the bedroom is an appropriate place to rest. There are other ways to ensure sleeping success apart from banning all gadgets from your bed:-Remove any negative experiences from your sleeping environment. It means you have to abandon your job outside the house. Only when you’re in bed can your mind think about sleep.
Eliminate lighting and distractions
Your body connects darkness with sleep time, so make sure you have good curtains and convenient eye shades if necessary. Often, recognize and cope with any sources of sound, such as a Television or a mobile device. Switch it off or completely keep it out of the bedroom. Invest in a good mattress to keep a comfortable temperature.
The optimum temperature range for sleeping is around 60-70 degrees, allowing the body to fall naturally into a relaxed state. Appropriate lumbar support is also a big thing, so get a comfortable pillow on your bottom.
How To Turn Off Your Brain
Naps are all right but do it right Dr. Walker also says in “Why They Sleep” that by nature people are meant to sleep in a biphasic fashion. It consists of 7-8 hours of sleep and one nap of 30 minutes up to an hour during the day. It works better than resting, according to him, according to a monophasic habit that rests with no naps throughout the day.
Therefore, he suggests you take at least one nap to help you get through to the evening. After 3 pm, however, you should do this to allow yourself enough time to get sleepy at night and adhere to your regular bedtime. One advantage of napping is that it reduces more than half the chances of a heart attack. Companies like Google and Adidas have services such as nap pods to refresh their workers as it helps improve efficiency.
By incorporating better habits that you can align with your sleep patterns, a good way to further improve your bedtime routine. When we are constantly pushing ourselves and berating ourselves, life loses its color. It loses its fun. And ultimately, it becomes somewhat meaningless.
Reading A Book Before Bed
It is a great idea to read before bed as it can help to reduce stress levels. The University of Sussex conducted a 2009 experiment to explore the impact of reading on sleep–they discovered that it could decrease stress levels by up to 68%. It takes your mind off stressful thoughts as you settle in with a book that helps reduce your heart rate and cortisol (a stress hormone) production. So it helps to seek out some good books that you can get into in the next few weeks.
Once you hit the hay, another choice is to bring on some good tunes. When learning, it places you in a different state of consciousness–and that lets you get rid of your everyday worries. Meditation has also become increasingly popular among a wide range of people, including teachers, CEOs, family, and everyone else in the center. This habit itself is effective in reducing anxiety and depression, so it becomes even more powerful when combined with your bedtime routine.
In fact, mindfulness is a great tool to reprogram your unconscious thoughts. It has been used by people to change unwanted behavior, such as negative thinking and smoking. Not only that, but you can also use meditation to optimize your mindset to make life and wealth more successful.
Check out these free guided meditation audio tracks if you want to change your sleep habits while enhancing the other parts of your life in the process. They are designed to help you meditate at night and prepare your mind for progress so you can get up in the morning rested and ready to take on the day: