zzzz Sleep zzzz

zzzz Sleep zzzz

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Sleep is very important for your body and mind. Lots of people think of sleep as a waste of time. They try to sleep as little as possible, but that is the opposite of what they should do. Ideal sleep for someone in their 20s to 70s is about 7 to 9 hours per night.
 
This amount is what you need to have for your body to do the things necessary for your productivity and living in general.
 
There are also other methods on how to reach this amount per day. There is polycyclic sleep, where you take “naps” every few hours. This can reduce the block of time you have to actually sleep. This process is very demanding. You have to be able to do this every day. If you like to have guests over, or you work 9 to 5, you can’t just say “Hey, it’s my time to take a nap!” and then go to sleep. It is good training if you can fall asleep in a very short time – in fact, some people that did this reported that they can black out in a few seconds.
 

How to sleep better?

So there are:
1.)  Set a time for sleep, the same time every night. It should be realistic, like 11 pm.Having a goal of going to sleep at 8 pm is just not realistic since you will be too awake and you won’t actually be able to sleep. This time is important since you need to train your brain to shut down. Your wake up time should also be the same time every day if you can.
 
Example: If you go to sleep at 11 pm, you should be able to wake between 6 am and 8 am.
 
There is also a risk to your health if you sleep too much.
2.)   Try to keep your room dark. Light plays a big role in sleeping, which is why we go to sleep at night and not during the day. In modern day, we have too many light sources on various devices we use, and it is messing with our brains. So to convince our brains to go to sleep faster, you have to avoid light as much as possible in the last half an hour before bed. Yes, this is not easy with so much TV, computers, tablets, and phones around us, but you can use technology to your own good! LCDs emit blue light which tells our brains that they need to be awake!
 
So, watching TV to unwind is hurting you, more than helping you. You can read a book or a comic in that half an hour before bed. You can also meditate. You can also switch off that annoying blue light through various apps. One of this apps can be found here.
 
 
3.) Keep your room as cool as possible. The ideal temperature is 18.5 degrees Celsius, or 65 degrees Fahrenheit. You can work out what temperature works best for you as you sleep.
 
4.) Get some exercise. Studies suggest that if you exercise during the day, you release enough hormones that will make you fall asleep sooner and better. Working out in the morning is ok, but the effect is likely to wear off by the time you go to sleep. Exercising too late will keep your brain active and you will have problems falling asleep.
 
5.) Make your bedroom just for sleeping. Train your brain to recognize that when you lay in bed, your are ready for sleep. The bed is not for eating or for working on your computer.
 
If you have problems falling asleep, you can use some apps like http://pzizz.com/ or www.calm.com or brain.fm. Again, you have to train your brain to go to sleep mode on request. These apps will help you to not think of the tomorrow’s problems or today’s troubles, – relax and do the only thing possible….sleep!
 
This is the video that explains more about sleep and why it’s important:

 
Get some sleep become extraordinary and then we will talk about how to get your body moving 🙂

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