3 Tips For Better Sleep To Improve Your Health
How Sleep Quality Directly Impacts Your Health
The path to better health often begins with better sleep. Quality rest is a non-negotiable pillar of well-being, allowing your body and mind to repair, recharge, and prepare for the day ahead. While the idea of 'perfect sleep' can seem complex, improving it doesn't have to be. We've distilled the science into three simple, actionable tips that can help you unlock a more restorative slumber starting tonight.
Your 3 Actionable Tips for Better Sleep
Sleep, a complex and vital process for our well-being, relies on a delicate balance of hormones and the synchronisation of our internal clock, known as the circadian rhythm. In this comprehensive guide, we will explore essential tips to create the ideal sleep-friendly atmosphere, ensuring that you wake up refreshed and revitalised each morning.
From the significance of darkness in aiding hormone regulation to the importance of minimizing noise disruptions and making mindful choices about caffeine and alcohol consumption, we will delve into the science of rest and provide practical insights to help you unlock the secrets of a rejuvenating night's rest. Join us on this journey to discover how simple adjustments to your sleep environment and habits can have a profound impact on your overall well-being and daily productivity.
1. The darker the room the better you'll sleep.
To achieve the best rest possible, our body needs to produce melatonin and serotonin. These hormones are released from our pineal gland, located in the centre of our brains to regulate the sleep-wake cycle or circadian rhythm.
The pineal gland is relevant because it is sensitive to all types of light. When exposed to light in the form of mobile devices, television or alarm clocks - melatonin production is slowed down.
Therefore, it is best to avoid using any of these devices close to bedtime. Another recommendation is not to turn on any lights if you get up during the night. If all else fails, a sleep mask is a great option to block out any artificial light.
Your circadian rhythm is your body's internal clock. When your circadian rhythm is disrupted, your sleeping and waking systems are put out. This results in feeling tired during the day and awake at night.
2. Optimise your bedroom for uninterrupted sleep.
This may seem obvious, but any sort of noise can startle you awake and disrupt your
sleep patterns. Partying neighbours, snoring, and loud traffic can all be causes of noise pollution in the bedroom. Noise can prevent you from getting much-needed and restful sleep.
There are a couple of easy ways to fix this issue.
The first option is to buy some quality noise-cancelling headphones. An option is Acoustic Sheep Headphones. They are extremely comfortable, have great sound quality and are not bulky. You can also play soft soothing music as you drift off to rest.
The second option is the more cost-effective solution, simple earplugs. An inexpensive option yet very effective.
3. Be mindful of what you eat and drink.
A sneaky alcoholic drink before bedtime will actually not help you rest better. Numerous studies have shown consuming alcohol prior to sleep can not only impair your ability to get a good night’s sleep but also may result in alcohol dependence.
Alcohol will initially help healthy people fall asleep quicker and may help in providing deeper rest. However, alcohol reduces REM (rapid eye movement) sleep eventually.
REM is the restorative stage of the sleep cycle, dreaming occurs. We enter this sleep stage about 1.5 hours into rest. When REM sleep is disrupted, we wake up feeling drowsy and irritable. Throughout the day, energy and concentration levels may be low throughout the day.
Avoiding stimulants such as caffeine before bed is crucial for a good night’s sleep. Try to have your last coffee at least 6-7 hours before bedtime.
