Saying that sleep is important is an understatement yet people tank their quality of of life and productivity by skimping out on sleep. This is like refusing to change your engine oil because you're too busy and have other things to take care of first.
Types of Sleep
Stage 1 NREM: Transition between wakefulness and sleep
Stage 2 NREM: 50% of your sleep cycle is spent here
Stage 3 NREM: Where physical repair and memory consolidation takes place
Stage 4 REM: Sleep information is cemented into memory, its the deepest cycle, emotional memories are processed and stored
Sleep Disorders to be Aware of
Some common sleep disorders are narcolepsy, sleep apnea or restless leg syndrome among others. If you suspect you have any of these disorders, see a doctor.
Dangers of Too Little Sleep
Negatively affects the central nervous system, movement and learning
Weakens the immune system, hindering it from producing enough cytokines antibodies
Negatively impacts the respiratory system and cardiovascular system which in turn affects blood pressure
It can cause weight gain by affecting ghrelin and leptin hormones which control hunger and appetite
Disrupts the endocrine system, negatively affects growth hormone production which effects recovery. (This will also stunt growth in kids)
Benefits of Adequate Sleep
Increased productivity and concentration
Better weight management
Reduces stress and improves mood
Boosts the immune system
Improves memory
Lets Get to the Sleep hacks!
Sleep in a darker room
Cover any LED lights in the room
Sleep in a cooler room preferably under 20 degrees Celsius
Cut down on excess noise (White noise or sleep sounds can be fine for most)
Don't drink fluids too close to bedtime (Preferably no more than at least 90 mins prior)
Invest in a Quality mattress
Use an eye mask to block out light
Take daily naps if you can but limit it to under 30 minutes depending on your cycles
Limit blue light and screen exposure after 7 pm and/or use blue light blocking glasses (Many phones have a filter app)
Track your sleep via apps or logs (The act of tracking elicits improved behaviors)
Get adequate Vitamin D and magnesium in your diet or through supplementation
Low dose melatonin may help (2mg-5mg for most)
Most people should limit caffeine to at least 10 hours before bed
Follow a consistent sleep schedule everyday (Going to bed and waking at similar times)
Get exercise and some sun exposure during the day
Subscribe for more free articles and feel free to send any questions!
Commentaires