How Your Sleep Routine Can Keep You Healthy… and Smart!
The most effective and underrated health & performance therapy of all time, Quality and Adequate Sleep! Let’s understand the impact of Sleep on our health, and how to keep it in check.
Can you remember waking up after a night of deep, undisturbed sleep, free from anxiety or haunting nightmares? It’s like stepping into a day filled with positivity and happiness, isn’t it? That’s the magic of getting adequate sleep – it helps keep your life on track and your spirits high. While so many people look for a magic pill to reach peak performance, sleeping is being largely ignored. This may well be the most critical component for success in our everyday lives.
The sleep cycle is an influential component of human health that affects daily functioning, yet many individuals underrate it. Stressful work environments, constant stimulation from social media, and increased reliance on drugs make it difficult for individuals to find time to relax. To fit in and achieve everything, people often sacrifice sleep, with major downsides to individuals’ mental and physical health.
If your cognitive abilities, creativity, stress levels, decision-making, resilience, and overall well-being are important to you, read on to learn what the main studies have to say about that.
Understanding the Importance of Adequate Sleep
There’s a pervasive myth that we can function well on minimal sleep, but the reality is quite different. Every individual needs at least a solid seven to eight hours of sound sleep every night to meet the body’s physiological requirements.
Read the words again: seven to eight hours of sound sleep means emphasizing both sleep quantity and sleep quality. Thus, not only the number of hours you sleep count, but also various factors, such as time taken to fall asleep, sleep disturbance, the number of awakenings during sleep and how rested you feel upon waking up are taken into consideration.
Sound sleep plays an important role in both physiological and emotional perspectives. The physiological need for sleep is intertwined with our endogenous circadian rhythm. That regulates our sleep-wake cycle on a roughly 24-hour basis. As for the restorative theory, sleep gives your body time to repair and rejuvenate cellular components.
The role of a balanced sleep cycle is not limited to here only. The relationship between inadequate sleep and a multitude of health disorders has been extensively studied and confirmed in recent years. Another theory called brain plasticity highlights the importance of sleep as a necessity for neural reorganization. It enhances the growth of the brain structure and function. That’s why it is essential for infants to sleep for at least 14 hours a day since their body is still in the development phase.
How to Achieve Quality Sleep
A report by the CDC revealed that roughly 1 in 12 people worldwide take sleep medicines daily or most of the time. Isn’t this ironic? Despite acknowledging the health impact of adequate sleep, many of us still struggle to prioritize sleep amidst our busy lives. Here are the simple steps about how you can embrace quality sleep each night.
Take One Step At A Time
It all starts with the right efforts. Make your mind practice sufficient sleep. But don’t overwhelm yourself with the pressure to suddenly start clocking in eight hours of sleep if you’re not used to it. Instead, start by gradually increasing your sleep time. Aim to go to bed a few minutes earlier than your usual bedtime each night. Aim to sleep in advance or catch up on sleep during the day. Small adjustments can make a big difference over time.
Set A Relaxing Bedtime Environment
Studies suggest that people simply sleep better when their environment is relaxing and soothing. Thus, prepare your bedtime with an optimized temperature, dimmed light, and low noise or total silence. Further, pre-bedtime, engage yourself in calming activities like reading a novel or a spiritual book or journaling down your day. Continuous practice signals your mind to unwind and relax yourself.
Be Aware Of What You Eat At Night
What you are consuming, especially leading to bedtime, plays a crucial role in defining adequate sleep. Emphasize a time-restricted diet. For the first measure, have dinner early, if possible before 8 pm. When you eat a heavy dinner or meal close to bedtime, your body takes time to digest the food. Thus, it causes sleep disruption. An early dinner allows your body to emphasize rest and recovery mechanisms rather than digestion. Additionally, avoid stimulants like caffeine and sugary foods that disrupt the sleep mechanism or take too long to digest.
Be Aware Of What You Eat At Night
What you are consuming, especially leading to bedtime, plays a crucial role in defining sleep quality. Emphasize a time-restricted diet. For the first measure, have dinner early, if possible before 8 pm. When you eat a heavy dinner or meal close to bedtime, your body takes time to digest the food. Thus, it causes sleep disruption. An early dinner allows your body to emphasize rest and recovery mechanisms rather than digestion. Additionally, avoid stimulants like caffeine and sugary foods that disrupt the sleep mechanism or take too long to digest.
Embrace Mindfulness Throughout The Day
Many people struggle to fall asleep at night because they’re constantly on the go throughout the day. The accumulated stress and tension of the day make it hard for the mind to process rest and relaxation mechanisms. Thus, it is important to incorporate mindfulness activities throughout the day. To embrace mindfulness, you can consider peaceful meditation or taking a peaceful walk without any distractions for 20 minutes each day. These simple changes in lifestyle can calm your mind, allowing you to sleep more smoothly.
Set A Relaxing Bedtime Environment
We all know that exposure to natural light releases the accumulated stress from the mind. Spending 10 minutes each day in natural light can reduce the stress level by controlling your cortisol level. At the same time, artificial light and screen light disrupt the sleep cycle. The bright artificial light from screens and electronic devices stimulates the part of our brain responsible for wakefulness, making it difficult for individuals to fall asleep.
Cultivate A Mindset Of Gratitude
Last but not least, cultivate a mindset of gratitude before bed. Think about your day, and be grateful for making it happen. Count your happy moments, blessings and positive aspects of your life. Be thankful for the resources and value the assets that are making it possible to enjoy a healthy and energized life. The positive mindset makes it easier to wash away the grudges of the day. The simple practice of gratitude alleviates stress and promotes a sense of peace, improving the sleep cycle.
A Way Forward
In conclusion, remember that adequate sleep is not a luxury. In fact, it’s a necessity. Implement mindfulness and incorporate the techniques that gradually help you to improve your sleep quality and wake up feeling more refreshed and energized. And, if required, don’t hesitate to seek assistance from a life performance coach. Remember to prioritize your rest and reap the benefits of a good night’s sleep.
