They will create that same sensation but not cloud your brain with distracting lyrics and other sounds. If you like music, consider binaural beats instead. If you need background noise, try a machine that plays white or soothing sounds like rainfall. In the evening, put all your electronic devices away an hour before sleep. Keep the room dark and cool in the evening to set the stage for going to bed. There should be no bright lights or loud noises to disrupt your sleep. You want your mind to associate this room with only sleep and maybe a few extracurricular activities.Īlso, make the room as sleep-friendly as possible. It shouldn’t be where you eat, for example. Your bedroom should be a place with limited activity. You may also practice what’s known as non-sleep deep rest (NSDR), a meditative state of deep rest that can help reduce stress and re-energize your mind and body without interfering with your sleep process. If you feel like you need a nap, try to make it very short, and only lie down if it’s necessary to catch up from a night of inadequate sleep. On the contrary, high-performing athletes are often encouraged to nap. Naps tend to interfere with that process. The body has a clock that tells it when to sleep and when to be awake. Naps are designed to help you catch up but are more like a habit that interferes with the quality of your nighttime sleep. You might be surprised how much more you get done on those days when you don’t sleep through them trying to catch up! 5. Only Nap When Necessary Someone else’s night routine might be writing in a journal, petting the dog, or drinking chamomile tea.īy creating a routine for bed, you put your mind on a schedule, so you go to sleep and wake up at the same time every day, even on your days off. For you, it might mean taking a hot bath or reading a book. That will mean something different to everyone. Do something that helps you cycle down, though. The exact routine is less critical than you doing the same thing at the same time each day. By developing a healthy nightly routine, you tell your body it is time to sleep. Our bodies are programmed to look for patterns, instructing us on how and when to function. Have a Sleep RoutineĪs humans, we thrive off routine. What started as a single nightcap can progress into hours of drinking in the evening. So, you need more of it over time to get the same effects. Yes, alcohol may help you drift off to sleep, but it affects the overall quality of your sleep, including your ability to reach that deep sleep state.ĭrinking to help you sleep is a double edged sword in another way, too. If you like having a nightcap because it helps you sleep, think again. If you want to know how to get more deep sleep, then alcohol is something you should avoid. Make your late afternoons and evenings caffeine-free. So do your homework, determine what has caffeine and what doesn’t, and plan accordingly. You’ll find it in tea, chocolate, and some sodas. Keep in mind, too, that caffeine exists beyond the realm of coffee. So, even if you are the type of person that can drink coffee all day and go right to sleep, you may not be getting the same quality of sleep. There is evidence that caffeine later in the day can reduce your deep sleep by as much as one hour. What we are saying is to limit the hours you drink it. We’re not saying throw your cup-o’-joe out the window that would be criminal. For instance, don’t exercise before bed, as exercising too late in the day can make it harder to fall asleep and stay asleep. The timing of your exercise matters, too. It also relieves stress, which helps you fall asleep faster. However, they have proven that it will increase the amount of slow-wave sleep (the medical term for deep sleep) you get every night. Medical science hasn’t fully determined why exercise is essential for deep sleep. Exercise isn’t just about managing your weight or building muscle. When planning how to increase deep sleep, exercise is an excellent place to start. Here are six things you can do to improve your sleep quality and get the right amount of deep sleep to wake up refreshed and ready for the day. If you manage to sleep through the night but still wake up feeling tired, chances are you are not getting the deep sleep you need. Just because you go to sleep doesn’t mean you get the right amount of deep sleep. Deep sleep is also critical to memory, cognitive function, language, and motor skills. It helps to regulate glucose metabolism and replenish your energy. What you really need to know about sleep is that certain stages are more critical than others, such as deep sleep.ĭeep sleep is when your body gets to work repairing muscles and tissues. Each cycle has phases, and each phase has stages. It is a complex process that occurs in four to six cycles. Sleep is a critical part of a healthy lifestyle, but not all sleep is the same.
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