Sleeping better matters. While we can’t change the rules of life, we can start to control those factors that affect the length and quality of our sleep. Follow these guidelines for a set period, just a week or two to start, and track how you feel every morning and overall throughout your day.
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 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 bed will leave us more rested in the morning. The content you are viewing can elevate your HR and/or may cause stress (for example work email) and the high intensity blue light emitted from electronics down regulates your melatonin, the sleep hormone. So tune out early and take advantage of screen filters or special glasses which 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 it’s morning. Although not always possible, try to cool your bedroom down to 65F.
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, and your bed is definitely not a good place for eating.
30 minutes of activity, even if it’s light, every day can make sure that you’re better prepared for a good night’s rest. (Just don’t exercise too late as this will elevate your metabolism, which can make it more difficult to get to sleep)
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 are not working) for you.