Are you looking for ways to fall asleep easier, feel more energised in the morning and overall improve the quality of your sleep?
Well then we’ve got exactly what you’re looking for.
WHO has declared a sleep loss pandemic across the western countries. Too little exercise, too much alcohol, and excessive use of smartphones are some of the main enemies the modern human is facing in the pursuit of better sleep.
You’re not alone with this problem and there are ways to solve it. We are providing you 5 proven tips to improve the quality of your sleep and thereby improve your well-being. Sweet dreams 😴
#1 Keep A Routine
We know how hard it can be, but science consistently proves that the most important source of a great night's sleep is keeping a stable circadian rhythm.
The circadian rhythm is controlled by the biological clock with the fancy name Suprachiamatic Nucleus.
The biological clock works as a control tower controlling melatonin production, body temperature, and pulse. As night approaches the control tower emits signals to the body that it is time to sleep and the body will naturally prepare for sleep.
The consequences of contradicting the body's signals can have critical consequences.
Recent research shows that a cast-o circadian rhythm (e.g. people working night hours) leads to an increased chance of cardiovascular diseases, breast cancer, diabetes, dementia, and Alzheimer's.
#2 Reduce Exposure To Blue Light
Digital devices have become a part of the everyday life of the modern human. But digital devices emit blue light, which hurts both your eyes, your brain and worsen your sleep.
Blue light suppresses melatonin production. This means that you are both having a harder time sleeping, but also that the quality of your sleep is affected.
Therefore, leading health experts recommend that you limit the exposure to blue light at least one hour before bedtime.
As this can be difficult, a bulletproof way is to buy a screen protector for your phone that also filters out blue light.
#3 Avoid Caffeine After 5 p.m.
Recent research shows that as little as 400 mg of caffeine consumed six hours before bedtime can reduce your time asleep by one whole hour.
The reason for this is that caffeine blocks the body's natural sleeping drug, Adensonine.
Adenosine mediates signals stimulating tiredness but as caffeine blocks this, the body will be kept artificially awake. When the caffeine's blockade vanishes, an accumulation of adenosine will be released and the body will immediately feel tired and basically collapse.
Kind of like Carl (Jim Carrey) passing out in the movie Yes Man after drinking Red Bull all night - an exaggerated example but you get the point.
#4 Exercise - Just Not Too Late
It is never a bad idea to get your daily exercise. Exercising during the day is important to burn energy and be at ease when going to sleep at night.
However, exercising shortly before bedtime increases adrenaline production, which has a damaging effect on the brain's ability to relax and fall asleep.
A short run may be manageable, but experts are advising against competitive sports as it keeps the body alert even a long time after the victory is assured.
#5 Alcohol: The Enemy Of Sleep.
A great night's sleep consists of: 1. deep sleep and 2. REM-sleep (also called dream sleep).
It is in the REM-sleep that the brain is processing the events of the day, stores memories, and cognitive capabilities are strengthened.
When the brain is influenced by alcohol, it skips the REM-sleep and goes directly to deep sleep.
You might think that this is just smart, but as stated above, REM-sleep is crucial for the brain's development.
Therefore, sleep scientists recommend that if you really want to get wasted, you should do it early in the day to have it out of the system when passing out at night.
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