For one, in this day and age work has a way of following us into the evening hours which makes it virtually impossible to wind down. There are a number of reasons to pull away the phone or laptop a few hours before bed. Studies have shown that people who suffered from insomnia and exposed their eyes to bright natural or artificial light had improved rest and fell asleep faster. Exposing your eyes to natural sunlight as early in the morning as possible is a great way to help your energy levels and get your mind ready to take on the day. Getting back to melatonin, which is your gateway drug to a peaceful rest - it’s regulated by your eyes taking in light. That doesn’t mean that you have to cancel all naps but keep them no longer than 20 minutes. And to that same effect, significant naps should be avoided. There are a few key ways that you can protect the circadian rhythm like avoiding sleeping in on the weekends because that will confuse your system. That means finding a reasonable time for you to go to bed at night and wake up every morning. Since this sleep-wake schedule is so crucial, you should do whatever you can to keep it intact. This process is known as your circadian rhythm and helps regulate your body’s production of melatonin, which is the most important hormone when it comes to sleep. One of the best, and easiest ways, to get better rest is to lock in on your natural sleep-wake cycle, the time that your body wants you to go down for the night. Here are a few small adjustments you can make to your nightly routine that will help you recover better so you can perform better the next day. But when they start to affect our periods of deep sleep - the crucial time when we recover from the wear and tear of the day - changes need to be made. These distractions are fine, perhaps even beneficial, when done in moderation. For many, there are roadblocks that lie between them and the sheets in many forms - social media, streaming services, food choices, or social events. The problem is that humans are creatures of habit and when we get into bad ones they can be difficult to break. Going to bed can seem simple on paper, and it essentially is, but for many getting a good night’s rest is a real struggle. But one fundamental way to vastly improve your overall health and give you a longer life expectancy is to improve your quality of sleep. Implementing these new methodologies to your weekly routine can require systemic changes to your lifestyle, schedule, grocery buying, and many, many gym visits. In a 2002 study from the University of Oxford, researchers found that people who engaged in “imagery distraction” fell asleep faster than those who had general distraction or no instructions.Look up “ how to be healthier” or “ how to get fit” and the majority of entries are going to be about intense training regimes or divergent diet plans. Some say that visualizing something can make it real, and it’s possible this works with sleep, too. If counting activates your mind too much, try engaging your imagination. If you often find yourself stressed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices. Research has found that people who practiced paradoxical intention fell asleep faster than those who didn’t. Try these techniques! Tell yourself to stay awakeĪlso called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.įor people - especially those with insomnia - trying to sleep can increase performance anxiety. If the previous methods still didn’t work, there might be an underlying blockage you need to get out.
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