Everyone knows how wonderful it is to wake up after a refreshing sleep, but you may not realize the importance of having a full night of sleep for your health and optimal mental performance.
In his 2014 TED talk, neuroscientist Jeff Iliff explains that sleep and sleep quality are essential to maintaining brain function. The intense electrical activity of the brain consumes a quarter of the body’s total energy supply. Consequently, eliminating waste from the brain is a major challenge. The clear cerebrospinal fluid meets this challenge by flushing waste from the entire brain and transporting it into the blood. However, this only happens in the sleeping brain ̵
How can you improve the quality of your sleep? These tips are based on the latest neuroscientific evidence and can help you get more, higher quality sleep.
Tip 1: get the right amount of sleep
Not a single recipe for how long you sleep is for everyone. Still, 7-9 hours per night is optimal for most people. Finding your own sweet spot for sleep can involve trial and error. The goal is to wake up refreshed without the need for caffeine or other stimulants, and to feel awake throughout the day. The demands you make on yourself during the day can affect how much sleep you need at night.
Tip 2: Go Dark
The darker your sleeping environment, the better. Man evolved to sleep in complete darkness, without the constant hum of electric light or the emanation of blue light from electronic devices.
Try to keep your electronics dark while you sleep. If you can’t, cover your eyes with an eye shadow. If light can come through your windows, try blackout curtains.
Tip 3: create a transition period
Dim all the lights in your house after sunset so you don’t artificially wake yourself up at the wrong time. Install dimmer light switches if you can.
Avoid using electronics before bed. If you want or need to see an electronic screen at this point, wear blue light goggles or use a night light setting that is more amber than blue.
Finally, create a daily routine as you transition from waking up to sleeping. Read with non-blue light, listen to a podcast or audiobook, or listen to soothing music.
Tip 4: cool off
To initiate sleep, reach deeper levels of sleep, and sleep, your body needs to be cool and able to control its own temperature. To do this, the best way to do this is to sleep in a cooler room with sheets to cover your body. The National Sleep Foundation recommends an ambient temperature of 60-67 degrees for optimal sleep.
Tip 5: keep it down
Most people don’t need complete silence to sleep, but they do need to avoid loud, terrifying noises. Wear soft foam earplugs in bed if necessary, or use a box fan or white noise device while you sleep.
Tip 6: Choose a comfortable mattress and pillow
This can require trial and error; A mattress that is perfect for someone else can be terrible for you and vice versa.
Tip 7: stick to a schedule
Going to bed at the same time every night should be part of your routine on weekends as well. This allows you to harness the power of your body’s circadian rhythms. Daily morning sun exposure also helps anchor your body’s biological clock.
Tip 8: avoid napping regularly
Getting the sleep you need at night will make your body and mind feel sleepy before bed and awake during the day. When you nap regularly, your body learns that it’s okay to get tired during the day and that you don’t need all of the sleep that you need at night.
If your schedule is unusual and you really need routine naps or the occasional weekend catch-up, take them. Just make sure you nap for less than an hour.
Tip 9: train early in the day
The more mentally and physically active you are during the day, the better you should sleep at night. Exercising vigorously within a few hours of bedtime can disrupt your sleep. And while it can be tempting when you’re busy, never skip sleep to exercise.
Tip 10: try blue light therapy
If you’re prone to break-ins at noon, blue light therapy can help you pick you up. Alternatively, you can go outside and get natural light, preferably with a short but brisk walk.
Tip 11: keep a journal or a list
For many people, it is the long list of unresolved tasks that keep them awake, the constant movement of thoughts that keep their mind from relaxing. Keep a journal or list of tasks to counteract this process. Once you have it all written down, your mind can stop juggling all of the information so you can sleep.
Tip 12: Support your sleep with the right diet
Foods and drinks containing caffeine are among the top sleep disorders. Foods high in saturated fat cause less slow sleep and more sleep fragmentation.
Eating high fiber foods, on the other hand, contributes to deeper sleep with slow waves throughout the day.
You can improve your evening routine by having Qualia Night with dinner. It supports deep sleep and the body’s own restorative powers overnight. You will surely find that a good night’s sleep improves your workout. *
No matter what you eat, avoid overeating within two hours of bedtime. Large meals can disrupt sleep and cause indigestion. Consuming alcohol and nicotine within six hours of bedtime can also disrupt your sleep.
Tip 13: take a sauna or a hot bath
People use saunas to relax and recover from vigorous physical activity, and for numerous other purported health benefits. If you can’t use a sauna, take a hot bath. Once you get out of the heat, your core temperature will drop and help you sleep.
* This statement has not been rated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.