GUIDE TO IMPROVING SLEEPING HABITS
- barbarapozo2003
- Oct 9, 2023
- 3 min read
Updated: Oct 16, 2023
Whoever said "sleep is for the weak" clearly never had a quality nights sleep because if they'd did they know sleep is essential for ones strength. There are a few things one can do in order to improve their sleeping habits. I have created a guide with steps on how to create a night routine, items that can benefit your sleep, information on how and why the brain runs on the quality of your sleep and the negative effects that may show up if you are not well rested.
1 - Disconnect
The first step to improve your sleep is to get into the habit of creating a night routine. At the start of your week write a list with time slots of things you can do to increase relaxation one hour before going to bed.
The list can consist of various steps; I would recommend starting with disconnecting from any source of blue light 30 minutes before going to bed. It has been scientifically found that blue light tricks your brain into thinking that it is still day time which means keeping your body active, this will prevent you from dialing down and getting sleepy.
Taking a warm shower before going to bed lowers your core temperature which signals the brain that it is time to dwindle down.
Drink tea but no caffeine after 3 p.m.
Stretch out but do not do intense exercise before bed, this will make your body stay active not tired.
Read a book 30 minutes to an hour before going to bed
Completely turn off all light sources.
2 - Supplements
Everyone and their mothers have tried melatonin gummies nowadays because they evoke a fast and peaceful sleep and they are pretty good too. Brands such as Olly and Hum have invested in making a variety of flavors of melatonin gummies for adults and even children. But melatonin is not the only supplement that increases the quality of our sleep. Magnesium has been found to be a great supplement to take before going to sleep. Magnesium regulates blood sugar, blood pressure, and protein production. Below I will list some of the best magnesium supplements on the market right now!
(Click on the squares!)
Moon Juice
Natural Vitality Calm
Cymbiotika
3 - Oura Ring
You have probably seen the Oura Ring on someones finger it usually looks like a decorative stylish ring but it doubles as a smart ring. Most celebrities that are into their health and wellness journey have the Oura Ring.
So, what is so special about this ring? The Oura Ring tracks ones heart rate variability, hormonal cycle, blood oxygen rate, body temperature and sleep cycle. What makes this ring unique is that it shows your body's preferences on performance, sleep times and body movement.
You can track your sleep cycle and if you join the Oura app you can get a personalized sleep cycle schedule. For women it also works great as a form of birth control this is because while on the Oura ring takes your body temperature at every second.
4 - How our brain works
Our brain is the software of our entire body and for our brain to keep functioning and sending signals to our body to go on with our daily routine we must give it sleep. We don't have to just go to bed and wake up but actually prioritize our sleep quality.
I always knew that sleep was important. You hear this everywhere! But, I never understood why it was so important other than to not feel tired the next day.
These are the podcasts that changed my view on why neurologically the brain needs sleep and how sleep can actually pave the way to become successful:
Sleep is your superpower | Matt Walker
Arianna Huffington: ON Why Sleep is Crucial To Success
*Neuroplasticity: The Science of Changing Your Brain
5 - Effects of not getting enough sleep
Sleep Deprivation affects your whole body, think of sleep deprivation as someone who hasn't eaten in a whole day. When you don't prioritize sleep your brain is malnourished this leads to less creation of memories, loss of focus, and the accumulation of toxins in the body that haven't been released.
Improve your habits!
By just a few daily steps you can increase your life's success by creating good habits. Start small and make your night routine list. Stick to your night list for a month and see the changes! For more content on health and wellness subscribe to my blog here.
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