It's safe to say that we're busier than ever these days. But as we try to cram more and more into each day, have we lost the ability to get a good night's sleep? Yet, good sleep is essential to improving the health of our bodies and the quality of our lives. If you're having trouble falling asleep, staying asleep, or waking up, take a look below (this isn't counting sheep).
1. Download an app
Apps like Sleep Cycle for iOS or Sleepbot for Android can help you with your natural sleep cycle, so you can go to sleep and wake up refreshed. Both apps analyze your unique sleep patterns and gently wake you up in the lightest phase of your sleep. You'll wake up more naturally feeling refreshed and not like you've been run over by a bus or similarly sized vehicle.
2. Find your rhythm
All living things have an internal biological clock called a circadian rhythm. This 24-hour cycle regulates functions such as sleep, hormones, and body temperature. The main influence on the circadian rhythm is light. When it's dark, melatonin levels in the blood rise to prepare for sleep. So, as bedtime approaches, try to keep the lights low and avoid the bright light of iPads, TVs, and computer screens. On the other hand, getting into bright light as early as possible in the morning can help you wake up more quickly.
3. Keep the environment cool
Studies have shown that the ideal room temperature for sleeping is around 18.5 degrees. Being too hot or too cold can have a significant effect on the duration of sleep and the quality of REM sleep (the phase in which we dream). It is therefore advisable to keep the bedroom cool, be wary of memory foam pillows (which can cause overheating) and wear warm socks, because cold feet can keep you awake and prevent you from feeling well.
4. Put sleep first
Sleep plays a vital role in your overall health and well-being. During sleep, your brain forms new pathways and your muscles and tissues renew. Sleep also helps maintain a healthy immune system and regulates hunger hormones. Adults should get 7 to 8 hours of sleep a night. Shorter sleep can impact your physical and mental health, so try to make it a priority and give yourself a good night's sleep.
5. Transform your bedroom into a "sleep" room
Your bedroom should be an oasis of calm and comfort in your home. That means leaving out the TV, iPad, desk, clutter, and chaos to create an inviting space that encourages sleep. Think of your bedroom as a cave. If it's cool, dark, and quiet, you're giving yourself the chance to enjoy a restful, rejuvenating sleep every night.
6. Improve the quality of your life
There are many good habits that you need to consider, and some problems to avoid, to improve the quantity and quality of sleep, leaving aside stress, sleep disorders and the long hours of sleep lost while awake. Going to sleep early is the first rule, as well as eating and drinking lightly at dinner, avoiding coffee, which increases the risk of insomnia; even sports and physical exercise should not be practiced before resting. To fall asleep earlier in the evening and rest better during the night, it can be a good idea to read a little before going to bed: it is a healthy habit that promotes relaxation and helps you sleep better.