Feel Rested & Master Your Sleep
Actionable steps on improving your sleep and lates scientific research on sleep
Firstly, it's important to understand the basics of sleep architecture. There are four stages of sleep, each with their own unique brain wave patterns and physiological functions.
These stages progress in cycles throughout the night, with each cycle lasting roughly 90 minutes. In order to feel rested and rejuvenated, it's important to get enough deep and REM (Rapid Eye Movement) sleep, which are the most restorative stages of sleep.
Another key factor in sleep quality is exposure to light. Exposure to blue light from electronic devices such as smartphones and tablets can interfere with the body's natural sleep-wake cycle, making it more difficult to fall asleep and stay asleep.
To mitigate this, try to avoid using electronic devices for at least 2 hours before bedtime, and consider investing in blue light-blocking glasses or software.
Another factor to consider when optimizing sleep quality is eating before bed. Consuming heavy, high-fat meals or snacks close to bedtime can make it difficult to fall asleep and stay asleep.
On the other hand, eating light, nutrient-rich foods a few hours before bed can promote restful sleep. Foods that are high in tryptophan, such as turkey, nuts, and seeds, can promote the production of sleep-promoting hormones.
Additionally, magnesium-rich foods, such as leafy greens and whole grains, can help relax the body and promote deeper sleep.
Steps To Improve Sleep
Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on the weekends.
Create a sleep-conducive environment: Make sure your bedroom is dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine if necessary.
Limit your exposure to screens before bedtime.
Avoid caffeine, nicotine, and alcohol: These substances can interfere with sleep quality and disrupt your natural sleep cycle. Try to avoid consuming them before bedtime.
Eat a healthy diet: Consuming a balanced diet that is rich in nutrients like magnesium and tryptophan can help promote restful sleep.
Conclusion
By understanding the science behind sleep and implementing these strategies, you can improve the quality and quantity of your sleep, leading to better physical and mental health.
So, be sure to prioritize your sleep as an essential component of your overall health and well-being.
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References:
Division of Sleep Medicine at Harvard Medical School. (2007). The Characteristics of Sleep. Retrieved from http://healthysleep.med.harvard.edu/healthy/science/what/characteristics
National Sleep Foundation. (2021). Healthy Sleep Tips. Retrieved from https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
National Institute of Neurological Disorders and Stroke. (2021). Brain Basics: Understanding Sleep. Retrieved from https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
Sleep Foundation. (2021). Food and Drink that Promote a Good Night's Sleep. Retrieved from https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
Harvard Health Publishing. (2018). Foods That Fight Inflammation. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Johns Hopkins Medicine. (n.d.). Magnesium-Rich Foods. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/magnesium-rich-foods