In today’s world obsessed with obsession, sleep is the first thing to hit the butcher’s board. Various studies have revealed that we are sleeping one hour less per night than we did in the 1950s. This daily reduction of sleep by one hour over the course of a year explains why people are exhausted all the time and rely on their morning espresso.
That said, quality sleep is incredibly important. It helps your body function properly and makes you feel good. It is as important as regular exercise and a healthy diet.
Some people face problems falling asleep, which obviously, has negative effects on their hormones, brain function, and exercise performance.
Poor sleep pattern can also cause weight gain and increase disease risk. Therefore, getting a good night sleep is essential to optimise health and lose weight. That’s exactly what all A-list celebrities do. Although, they lead very hectic lives – following rigorous touring, jetting across countries on a whim, and whatnot. But, they make sure they deal with their sleep issues and improve their quality of sleep, no matter what.
Here’s what the members of the glitterati do to get a good night sleep. A few evidence-based tips that can help you too.
- Create A Pre Sleep Routine.
Nobody likes to wake up feeling exhausted and moody from a night of poor sleep. But, because of the lack of scheduling and organization, your sleep falls short sometimes. And sometimes, most of the times.
Experts suggest that you should schedule a relaxing bedtime routine, just like you schedule your doctor’s appointment. Implement the steps mentioned below to create a pre-sleep routine, and help your body transition into sleep.
- Decide the time you need to get up.
- Clock back 8.5 hours from that time. That’s your bedtime.
- Then, carve out 1.5 hours before your bedtime.
- Use those 90 minutes to wind down from the day.
- Focus. Focus on Sound.
Our sleep environment greatly impacts our sleep cycle. That is because our brain has micro-arousals at night, which we are definitely not aware of, something as small as, the air conditioner unit turning off can wake us up.
While white, pink and brown noise makes it easier to fall asleep, it is vital to block out excessive, disturbing noise to improve the quality of sleep.
- Experience Both Daylight And Darkness.
Our body has a natural time-clock which affects our body and regulates sleep and wakefulness. Irregular light exposure can disrupt our brain’s understanding of day-night, making it harder to fall asleep at night and stay up during the day.
Exposure to bright light during the daytime helps improve blood circulation, as well as enhances the quality of sleep. On the other hand, bright light exposure during night time can have an adverse effect. The brain starts thinking it’s still daytime, which reduces the melatonin levels in the body.
At night, darkness induces sleep and promotes a feeling of sleepiness. As a matter of fact, darkness boosts the melatonin level.
- Reduce Irregular Daytime Naps.
Due to poor sleep quality, people tend to feel sleepy during the day, which often leads to daytime napping. While short power naps during the day have linked to improvements in wellbeing; irregular napping can destroy your sleep cycle completely. Sleeping for long in the daytime can confuse your circadian rhythm, lead to poor nighttime sleep quality, as well as sleep deprivation.
Different studies about napping (among different age groups) during the day demonstrate different results. But, one thing constant in all of them is the fact that regular daytime naps help you get a good night sleep, whereas irregular daytime naps disturb your natural clock.
- Exercise During The Day.
Exercise is a foolproof way to improve the quality of sleep. It enhances all aspects of sleep by boosting the levels of serotonin and reducing the levels of stress hormone.
However, it is important to follow a moderate-intensity workout routine during the daytime. Exercising late in the day can increase alertness and cause sleep problems.
The time of the day and the intensity of the workout can significantly improve the quality and quantity of sleep.
- Optimise Your Bedroom Environment.
Sleep environment and bedroom’s setup are key factors in improving the quality of sleep. Other factors include noise, lighting, temperature, and furniture arrangement.
Various studies show that a comfortable mattress and a quality pillow can have an incredible remark on the depth of sleep. Additionally, bedroom temperature can also regulate the sleep cycle.
Lastly, the lighting in the room can affect how well you sleep.
So, you must optimise your bedroom environment by eliminating artificial lights from electronic devices and regulating the room temperature. Also, make sure your sleep environment is clean, quiet and relaxing.
All of these practices, along with wearing magnetic bracelets from Bioflow, can help you improve your sleep cycle.