Open your brain holes for the next two minutes to fully absorb these next few paragraphs. If I had a penny for every time that I offered someone tips to optimize their sleep quality and they responded: “I sleep pretty good already, thanks” … I would have a whole lot of discontinued copper coins, holy moly!
If we knew just how few of us are achieving a quality sleep on a regular basis, you might be a little bit more keen to listen to a few easy tips on how to improve your sleep quality. Sleep is the process in which our brain, body, and hormones recover and reset for a new day of challenges. If you are missing out on an effective sleep then it is no wonder why you’re suffering from symptoms like migraines, junk food cravings, mood swings, difficulty maintaining relationships, weight gain, and so much more!
Seems like a no-brainer my friends. Sleep better. Here are three ways that you can start to optimize your sleep!
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Caffeine Curfew
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Black-out your Room
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Reduced Screen Time
Caffeine Curfew
Some of you (who will remain nameless…) believe that you have effectively become immune to the effects of caffeine because you can have a coffee late at night and still fall asleep… Sorry to say, but you are living a lie. Caffeine blocks adenosine and stimulates the release of cortisol and adrenaline. Basically, blocks the “tired” hormone, and boosts the “LETS GO” hormone. Science. Proven. No person is immune to this. The half-life of caffeine in our system is between 5-8 hours, which means that even 5 hours after your last coffee of the day your body is still in GO-MODE.
The best thing you can do is establish a caffeine curfew for yourself of about 2pm, so that you can allow your body to utilize the benefits of caffeine, then allow your body adequate time to recover from this stimulant.
Black-out your Room
Did you know that human beings were never intended to be awake at night? Our eyes were never designed to see at night, and our circadian rhythm is set up in a way that sleep hormones are released as the sun sets. And yet, we live in a world polluted with artificial light. Did you know that as little as a dull beam of light the size of a penny placed on the back of your knee is sufficient enough of a light source to reduce the quality of your sleep!!? What?!?
Try this, make your bedroom a black-out zone. No light, no electronics, no sounds, and maybe a plant. Install black-out curtains on your bedroom window and get your room dark enough that you can’t see your hand in front of your face! You’ll be shocked at how well you sleep.
Reduced Screen Time
Speaking of artificial light, the blue light emitted from our electronics is BY FAR the most detrimental to our sleep quality, especially if exposed to blue light at night. Blue light stimulates our bodies release of the hormone cortisol, which you may remember is released when we have caffeine. When cortisol is high, melatonin is low. Many of us have heard of melatonin and the benefits it has on sleep quality. Well friends, that melatonin supplement isn’t doing much if you are trolling instagram on your phone right up until you go to bed.
New plan, reduce your screen time before you head to bed. Create a habit to turn your phone off (and preferably leave it out of your room) and pick up a book or talk to your partner as your last activity before you start counting sheep.
*** As a bonus tip to significantly improve your sleep latency (how long it takes you to fall asleep), as well as supporting your sleep cycles, we suggest a little Reishi Elixer tea before bed. I like to mix it with a little cinnamon, lemon, and few drops stevia. Delicious! Grab some next time you pop by Body Architects.
References:
Sleep Smarter - Shawn Stevenson
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