If you sleep less than 7 hours a night, Read this
Do you find yourself tossing and turning at night, unable to get the recommended 7–8 hours of sleep? It’s easy to brush off the importance of a good night’s sleep when you have a busy schedule and a never-ending to-do list. But did you know that cutting corners on your sleep can have serious consequences for your physical and mental health? If you’re one of the millions of people who sacrifice sleep for work or entertainment, it’s time to pay attention. Buckle up and get ready to learn why getting a good night’s sleep is anything but boring.
When you regularly get less than 7 hours of sleep, you increase the risk of:
• Stroke
• Depression
• Weight gain
• Loss of memory
• Heart complications
• Increased blood pressure
Apply these 10 habits and you’ll experience the best sleep you’ve ever had…
1) Journaling
Stimulation, like TV or playing on your phone, creates open loops.
Putting them in a journal closes them.
How?
Journaling lets your mind actively come up with solutions.
Once it’s written down, your brain sees it as stored.
As a result, your mind rests.
2) Limit blue light before bed
This artificial light comes from screens like your:
• TV
• Phone
• Computer
It makes your brain think it’s daytime and suppresses melatonin.
Avoid blue light 1 hour before trying to sleep.
If you can’t, invest in blue-light glasses.
3) Cut caffeine early
Caffeine destroys the quality of your sleep.
This stimulant blocks adenosine production.
What’s adenosine?
The hormone is responsible for promoting sleep.
Caffeine will stay in your body for roughly 10 hours.
So if you go to bed at 10 pm:
Don’t have caffeine past 11 am.
8 hours of quality sleep beats 4 cups of coffee any day.
4) Sleep at a consistent time
Sleep is regulated by your circadian rhythm.
This is your system’s clock.
If you go to bed early one night, then late the next, you throw it off.
Create a regular time to go to bed and wake up.
You’ll fall asleep quickly and wake up energized.
5) Optimize your room
To optimize for sleep, focus on:
1) Light
2) Comfort
3) Temperature
The easiest way to cover all three:
• Blackout curtains
• An air conditioner or fan
• A high-quality pillow and mattress
This is an investment in your health, not an expense.
6) Let your mind relax
The open loops created by stimulating activities give your brain a problem to solve.
It keeps the analytical part of your mind engaged.
These “problems” keep you awake.
Schedule a zero-work time 1 hour before bed.
Your brain needs the break.
7) Meditation
Take 10 minutes out of your day to meditate.
In many studies, meditation has been shown to:
• Reduce anxiety
• Calm your mind
• Lower your heart rate
Which all help you fall (and stay) asleep.
If you’re new to meditation, great apps are Calm and Headspace.
8) Get sunlight
Get natural light for 5–15 minutes after waking.
This helps your circadian rhythm know the day is starting.
And doing so regulates your sleep cycle and makes it easier to fall asleep.
The earlier the light exposure, the earlier you fall asleep.
9) Keep temperatures cool
The optimal temperature to keep your room is:
60°F to 67°F (15.6°C to 19.4°C)
This helps your body stay cool, and at a temperature that promotes sleep.
Invest in a portable A/C unit or fan if necessary.
10) Don’t exercise at night
The body prepares for sleep by reducing your:
• Heart rate
• Brain waves
• Body temperature
But exercise increases your:
• Heart rate
• Levels of arousal
• Body temperature
Make it a rule to not exercise 3 hours before bed.
When it comes to taking care of your health, getting enough sleep is one of the most important things you can do. While it may not seem as exciting as hitting the gym or trying out the latest superfood, getting a good night’s sleep can have a profound impact on your well-being. From improving your memory and concentration to reducing stress and inflammation, the benefits of sleep are numerous and far-reaching. So, if you want to feel your best and perform at your peak, make sleep a priority in your life. Say goodbye to those sleepless nights and hello to a happier, healthier you!
