As many of us already know, sleep has a direct effect on our mental and physical health, but many people across the world suffer from sleep issues such as insomnia, sleep apnea, Restless Legs Syndrome, etc.
Better Sleep to Live Better
Keep reading to learn a few tips that will improve your sleep, and how to sleep better!
Listen to your body’s natural sleep cycle (this is the most important tip!)
- Try to go to sleep and wake up around the same time every day. Create a sleep cycle for yourself!
- Avoid sleeping in and disrupting your body’s sleep pattern.
- Do not nap for longer than 15-20 minutes as this may affect your ability to sleep at night.
Light & Noise
- It is important to sleep in a room that is as dark and as quiet as possible. Light and noise will either keep you from falling asleep or wake you up from your sleep.
- Avoid bright lights such as laptops, TVs, phones, etc. Bright lights from technology (specifically blue lights) reduce the amount of time you spend in slow-wave & REM sleep.
- Exercising regularly improves your sleep quality, increases sleep amount, reduces stress & anxiety, and helps with sleeping disorders such as insomnia.
- Regular exercise will increase the amount of time you spend in a deep, restorative sleep.
- Exercise can also help with clarity and mental focus.
When Natural Cures Fail, Try Technology
There are a handful of different devices that claim to improve your sleep, like glow lights, sleep lights, sleep-buds or earplugs, and weighted blankets.If you’re interested in continuing to learn about sleep and how to improve your sleep, listen to this recommended podcast called “Ologies with Allie Ward.” There is an episode on somnology (the study of sleep) with Chris Winter that will give you a deep dive into everything you want to know about sleep!