Deeper Sleep, More Energy, Better Mood
As humans, we spend about one third of our lives asleep. If that’s true, why do so many of us complain about getting too little sleep and feeling low energy and brain fog? Are we getting enough sleep? Are we getting quality sleep? What can we do to be sure that we’re sleeping well?
Adopt New Habits So You Can Sleep Better
There are a myriad of influences that can lead to drowsy feelings throughout the day. One recognized source of sleepiness is called sleep fragmentation or recurring interruptions in a person’s sleep. Healthy sleep is measured not only in hours, but also in continuity: that is, free from disruption. To avoid sleep fragmentation, consider adopting the following habits:
- Create a bedtime routine. Try to be consistent with the time you fall asleep every night, including weekends.
- No tablets or phones in bed. Blue light glow from computers, phones, and tablets should be avoided before bedtime. It’s a good practice to keep your phone out of the bedroom at night.
- Adopt daily light therapy. Research has linked the use of 40Hz light therapy to a significant reduction in sleep fragmentation. Use lights like BEACON40 daily to improve sleep.
- Avoid sleep medications. Some medications help you fall asleep but they don’t lead to better quality sleep.
- Limit drinking alcohol. Alcoholic beverages can make you feel sleepy, but the sugar and other ingredients have an adverse effect on sleep.
- Get Moving. Having a daily exercise routine will help you stay alert during the day and sleep better at night.
Why Should You Pay Attention to Sleep Routines?
Even if you plan for enough sleep, you can still struggle with quality sleep. Our brains race through to-do lists or find other distractions making it difficult to fall asleep and to stay asleep. But maintaining uninterrupted sleep is critical. When your deep sleep is interrupted, you will wake up feeling less refreshed than someone with uninterrupted, extended sleep. Neuroscientists believe that deep sleep actually helps restore your mind and improves both your mental and physical well-being. They call it a deep cleanse for the brain.
Getting a good night’s sleep reduces your risk of developing serious illnesses like diabetes, obesity, migraines, heart disease and cognitive decline.
Deep sleep can also:
- increase energy level
- brighten your mood
- help with memory and cognition
- regulate your blood sugar
- improve your cardiac health as, during sleep, heart rate slows down, and blood pressure decreases
- strengthen your body’s immune response to infections
- repair your body.
Research shows that better sleep also leads to maintaining healthy body weight because, during sleep, the body naturally suppresses your appetite by reducing production of the appetite stimulant, called ghrelin.
The benefits of a healthy sleep, such as its ability to boost your powers of memory and attention, are very similar to the benefits of 40Hz light that is mimicking your healthy brainwave rhythm associated with memory and attention. 40Hz light has been shown to actually increase microglia, your brain’s special immune cells that clear away toxins that disrupt brain function.
According to Dr Robert Stickgold, there are few things that are as beneficial for your memory as having a good night’s sleep.
Learn How To Create New Sleep Habits
The best way to benefit from a wellness routine is to create a habit. While adopting new routines can be hard, using some of the ideas suggested in this article can be simple. For example, creating a daily habit of light therapy doesn’t require dedicated time. Daily exposure can work in sync with other regular routines like reading, watching television, or snacking. Start easy and go at your own pace. You deserve a great night’s sleep and very pleasant dreams.