The Science of Sleep | the Series of 5-Part Guide to Healthy Sleep (Part 3)

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A few tips that will make you enjoy better sleep at night

Your unhealthy lifestyle and habits promote sleeplessness at night and left a negative impact on mood, weight, creativeness, stamina, liveliness, brain and heart health, and immune system. There are some precautionary strategies will help you to achieve desired results.

A child is sleeping
Day time sleep

1. Synchronizing with the natural sleep-wake cycle of body

  • Regulate a proper sleep-wake schedule
  • Make sure you will go to sleep and get up at same time each day
  • Try to follow the same sleep routine on the weekend too
  • Napping during day time is a good idea but refuse to allow yourself to take naps more than 20 to 30 minutes a day, also, do it in the early afternoon.
  • If you find yourself sleepy before bedtime, avoid couch or bed, instead, involved in any activity that will draw your attention away and makes you awaken.

2. Exposer to light

Light effects on your sleep-wake cycle, a simple formula is:

darkness -> more melatonin = you feel sleepy.
more light -> less melatonin = more alert you are.

The day time

  • After getting up, the first thing to do is exposing yourself to sunlight (have coffee or do breakfast outside or closer to the window), it helps you in the transition of sleep to wakefulness.
  • Keep blinds and curtains open, allow natural light to enter your room mainly when you perform your daily chores or carry out professional work.
  • The most optimal time to start work is 2.5 to 3 hours after you awake. Because till that time you passed the sleep inertia or semi consciousness stage.
lady watching out
Early morning exposer to natural light

The night time

  • Avoid electronic gadgets that emit blue light i.e. computer, phones, tablets, or television. Instead, listen to audiobooks, soft music, etc. Ward off backlit devices too, especially e-readers.
  • Your bedroom should be dark enough; it does not suppress melatonin. Use dark color curtains, covering up electronic devices, etc.
  • No dark bedroom, try a sleep mask.
  • Install a dim nightlight or use a small flashlight. Also, it is quite helpful for you to fall back to sleep in case you wake up during the night.

3. Exercise Routine

Regular exercise routine fosters improvement in many sleep-related diseases such as sleep apnea, insomnia, etc. it can enhance sleep quality as well. Thus, you get deeper and restorative sleep.

How much exercise required?

Just ten minutes’ walk per day is enough.

But the rule is:

“The more intensely you exercise, the more positive affects you get on sleep quality.”

Note: Like every process, you get sleep-promoting effects after a few weeks or months depending on exercise type, duration, frequency, etc.

What will be the right time to do exercise for getting better sleep?

To find the right time, first, you have to know the effects exercise or any fitness-related physical activity left on your body.

What changes do you get?

The physical activity raised body temperature, accelerates metabolism, and prompts some hormones (like cortisol). So, it’s ok if you do a workout in the morning, afternoon, or in the early evening, but when your workout time is closer to your bedtime it can interrupt your sleep.

Yoga Pose
Yoga in the evening
Recommendations

Experts make recommendations that finish your moderate to high-intensity workout on or before three hours to bedtime. Only relaxing and low-impact yoga moves or modest stretching can be carried out close to bedtime as they promote quality sleep.

To be continued …

for part 2 visit: The Science of Sleep | the Series of 5-Part Guide to Healthy Sleep (Part 2)

for part 4 visit: The Science of Sleep | the Series of 5-Part Guide to Healthy Sleep (Part 4)

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