Sleep is an essential component of our daily routine, and ensuring optimal sleep quality is crucial for our physical and mental health. With the fast-paced lifestyles that we lead, however, obtaining adequate sleep can be a challenging task. To overcome this, it is necessary to understand the factors that contribute to healthy sleep habits and to incorporate them into our daily routines.
In this article, we will discuss six research-supported techniques that can help you optimise your sleep quality. By implementing these methods into your daily routine, you can experience the benefits of enhanced sleep, including improved mood, concentration, and overall well-being.
Sleep is an essential component of our daily routine, and ensuring optimal sleep quality is crucial for our physical and mental health. With the fast-paced lifestyles that we lead, however, obtaining adequate sleep can be a challenging task. To overcome this, it is necessary to understand the factors that contribute to healthy sleep habits and to incorporate them into our daily routines.
In this article, we will discuss six research-supported techniques that can help you optimise your sleep quality. By implementing these methods into your daily routine, you can experience the benefits of enhanced sleep, including improved mood, concentration, and overall well-being.
1. Keep a consistent schedule
The significance of maintaining a consistent sleep schedule cannot be overstated, as it is crucial for achieving restful and restorative sleep. While the duration of sleep is a crucial aspect of healthy sleep patterns, adhering to a regular sleep-wake cycle is even more crucial for promoting a balanced circadian rhythm.
The circadian rhythm is an innate biological process that governs numerous physiological functions, including hormone production, temperature regulation, and cellular repair. This rhythm is highly sensitive to environmental cues, such as light and darkness, and can be disrupted by irregular sleep patterns.
By establishing a consistent sleep schedule, the body is better equipped to maintain a regular circadian rhythm. This is accomplished by signalling to the body when it is time to sleep and wake up, which in turn initiates the production and cessation of hormones such as melatonin and cortisol. In doing so, the body can effectively regulate various physiological processes, resulting in a more restful and rejuvenating sleep experience.
Consistently adhering to a sleep schedule can also have a host of other benefits, such as increased energy levels, improved cognitive function, and better overall health. Therefore, it is highly recommended to establish and maintain a regular sleep schedule to promote optimal health and well-being.
2. Reset your circadian rhythm every morning
Establishing a consistent sleep and wake schedule is a crucial step towards promoting a balanced circadian rhythm. However, even with a consistent schedule, the circadian rhythm may still require regular reminders to ensure optimal functioning, particularly when faced with changes such as travel across time zones.
To reset the circadian rhythm, exposure to light and movement are highly effective methods. Upon awakening, it is recommended to first hydrate, as dehydration can negatively impact exercise and cognitive function. Next, exposure to natural sunlight is optimal for resetting the circadian rhythm. Additionally, engaging in movement, such as a light workout or a walk around the block, is highly beneficial.
Morning exercise can shift the circadian rhythm and play a vital role in optimising it for improved performance. Movement stimulates the release of cortisol and endorphins, increases core temperature and circulation, and leaves individuals feeling more alert, energised, and focused.
In summary, consistent sleep and wake schedules are important for maintaining a healthy circadian rhythm, but additional interventions such as exposure to light and movement can help reset the rhythm and promote optimal functioning. By prioritising morning movement and hydration, individuals can set the tone for the day and optimise their performance.
3. Engage in grounding
The practice of grounding, also known as earthing, has significant benefits for our health and well-being, particularly when done in the morning. This practice involves placing one's bare feet on the earth, whether it be grass, sand, rocks, or in water such as the ocean, to allow the absorption of negative ions produced by cellular metabolism in the body into the earth through its magnetic field.
Grounding has been found to be effective in improving sleep quality, regulating the circadian rhythm, and aiding in recovery and jet lag. By allowing the body to discharge excess positive ions and absorb negative ions from the earth, grounding can help to reduce inflammation, which is associated with a wide range of health issues.
Grounding in the morning can be especially beneficial, as it can help to set the tone for the day ahead and promote optimal functioning of the circadian rhythm.
4. Improve the air quality in your bedroom
As we spend a considerable amount of time in our bedrooms, it is essential that we maintain the good air quality in this space. Breathing in indoor air is a vital aspect of our overall health, and therefore, we need to ensure that the air we breathe is clean and pure.
To achieve this, we recommend incorporating plants into your bedroom. Plants such as Schefflera and aloe vera are known for their air-purifying properties, as they remove toxins from the air and convert carbon dioxide to oxygen. According to NASA’s Clean Air Study, these plants, among others, have been found to be highly effective in purifying the air.
In addition to using plants, proper ventilation is also crucial. We suggest opening your windows during the day to allow fresh air to enter your room and circulate. Keeping a window slightly cracked open during the night can also help to maintain airflow and improve air quality throughout the night.
By improving air quality in your bedroom, you can reduce the chances of developing respiratory problems, allergies, and other health issues associated with poor air quality. Therefore, we highly recommend incorporating these simple practices to maintain a healthy environment in your bedroom.
5. Stay active all-day
Engaging in physical activity throughout the day has numerous benefits for not only your sleep but also for your overall health. One of our key recommendations is to incorporate low-level activity into your daily routine.
Prolonged periods of sitting have been linked to numerous negative health outcomes, including increased risk of chronic diseases such as obesity, diabetes, and cardiovascular disease. Therefore, it is crucial to break up extended periods of sitting with regular movement. Ideally, for every 25-30 minutes of sitting, one should engage in at least 5 minutes of physical activity. However, at the very minimum, one should stand up and move around every hour.
Incorporating low-level activity into your daily routine can be achieved by modifying your environment. For example, you can take the stairs instead of the elevator, stand up and stretch during phone calls, or take a quick walk during your lunch break. These simple changes can make a significant difference in your overall health.
It is important to note that low-level activity is not a modern concept, but rather it mimics how our ancestors lived. Our ancestors spent most of their days walking, foraging, hunting, and building, among other things, and rarely sat for extended periods. It is essential to remember that humans were not built to sit for long periods.
Dr. Suhas Kshirsagar, the author of Change Your Schedule, Change Your Life, stated that a sedentary lifestyle leads to shallow breathing, which strains the heart and starves the brain of oxygen. This can result in fatigue and boredom, which are often mistaken for other issues. Engaging in physical activity throughout the day can help combat these negative effects and keep your brain and body healthy.
Furthermore, regular exercise has consistently been shown to improve sleep quality. It reduces the time it takes to fall asleep, increases the time spent asleep, and improves the amount of deep sleep achieved. Therefore, by incorporating low-level activity into your daily routine, you can improve not only your physical health but also your sleep quality.
6. Supplement
There are numerous supplements you can take to support your sleep quality.
Magnesium
Magnesium (Mg) is the fourth most common mineral in our body. More than half of the magnesium is deposited in the bone with the remaining found in the muscles and soft tissues. This mineral has been identified as being involved in the activation of more than 300 enzymes and body chemicals and is a key component in the cellular processes that generate energy and metabolism.
Magnesium influences biochemical pathways in the brain that may promote relaxation and is a great standby for a good night’s sleep.
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Tryptophan
Tryptophan is an amino acid which is a precursor to melatonin, so is important to have in your diet if you want to sleep well.
Eat foods high in tryptophan before bed, such as turkey and chicken, eggs, nuts and seeds, and seafood.
L-Theanine
L-Theanine is an amino acid found naturally in tea leaves, which has been shown to have a relaxing effect on the mind and body. Studies have demonstrated that L-Theanine can reduce stress and anxiety levels, leading to improved sleep quality. L-Theanine has also been shown to increase the production of alpha brain waves, which are associated with relaxation and calmness.
Adaptogens
Adaptogens are natural substances, such as herbs and mushrooms, that have been used for centuries in traditional medicine to help the body adapt to stress and promote overall well-being. Many adaptogens, including ashwagandha and Rhodiola, have been shown to have a calming effect on the body and can help reduce stress levels, which can, in turn, improve sleep quality. Adaptogens work by modulating the body's stress response and promoting balance in the body's systems. Incorporating adaptogens into your daily routine may help promote better sleep by reducing stress levels and supporting overall health and well-being.
