The results will be a more effective, cognizant understanding of how you can empower yourself for a better night’s rest – and improved performance.
When you become aware of your sleep and its importance, you’re more prepared to be able to optimize it.
Training ourselves to sleep along with our natural circadian rhythms will lead to better overall health and performance. Hint: Set an alarm for when it’s bedtime.
We live in an age where phones, laptops, and TVs are ubiquitous. Learning when to put them down before bedtime will leave us more rested in the morning. The content you are viewing can elevate your heart-rate and/or may cause stress (from work email, for example) and the high-intensity blue light emitted from electronics regulates your melatonin, the sleep hormone. So tune out early and take advantage of screen filters or special glasses that block blue light.
These factors affect our resting heart rate and thus are a good way to push our sleep cycle out of whack.
Shut off any light sources (including the glow from electronics) and use curtains to block external light until morning. Although not always possible, try to cool your bedroom down to 65F (18.5C).
Your sleep will improve if you refrain from using your bed for watching TV, talking on the phone, working on a laptop or doing homework. Your bed is definitely not a good place for eating.
30 minutes of daily activity, even if it’s light, can prepare you for a good night’s rest. Just don’t exercise too late – it will elevate your metabolism, which can make it more difficult fall asleep.
Experts have proven that the effects of a late afternoon cup of coffee can last much longer than perceived. So much so that it can cause restless sleep, even hours later.
What helps certain people sleep better than others is as different as our personalities. From new pillows and mattresses to white-noise machines, read up on the benefits of these tools and select those that help where you’re most challenged.
Awareness and control over our environment – and sustaining this positive viewpoint of sleep’s importance – will continue to have lasting effects for you and your overall performance today and for your future.
If you’re interested in seeing how these sleeping tips affect your sleep, have a look at the Oura ring in the Oura Shop. It tracks your sleep stages, sleep duration and sleep quality so that you’ll get proof that these tips are working (or not) for you.
Everyone’s body is controlled by a biological clock. This clocks operates on a 24-hour schedule, known as your circadian rhythm and is crucial to maintaining optimal health.