29 May 2024
Sleep is a fundamental aspect of our lives, yet it is often overlooked in the hustle and bustle of daily activities, especially in a city like ours. Multiple studies indicate that individuals who consistently experience poor sleep may have an increased risk of developing cancer.
Good sleep is not a luxury (although the Kardashian family, with their Oura obsession, may show it as such), but a necessity, crucial for maintaining physical health, mental clarity, and emotional stability. Cultivating healthy sleeping habits can significantly enhance the quality of life.
We have this silverline about improving the quality of your existence on this planet, so you can find our skincare heat guide here, SPF manual here, and hair-saving article here.
Understanding Sleep Cycles
Before diving into habits, it is essential to understand sleep cycles. Sleep consists of several stages:
1. NREM (Non-Rapid Eye Movement) Sleep:
- Stage 1: Light sleep, a transition phase between wakefulness and sleep.
- Stage 2: Onset of true sleep, where body temperature drops and heart rate slows.
- Stage 3: Deep sleep, crucial for physical restoration.
2. REM (Rapid Eye Movement) Sleep:
- This stage is associated with vivid dreams and is vital for cognitive functions such as memory consolidation and learning.
A healthy sleep pattern involves cycling through these stages multiple times per night.
Photo: Danny G
Benefits of Healthy Sleep
If you are not influenced enough by Kim or Gwyneth Paltrow, we can list some of the benefits:
- Physical Health:
- Mental Clarity:
- Emotional Stability:
So then okay, we now know sleep must be that one puzzle missing for our sanity.
But how to improve it?
Photo: Annie Spratt
1. Maintain a Consistent Sleep Schedule:
Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle.
2. Create a Restful Environment:
Ensure your bedroom is dark, quiet, and cool (recommended temp for sleeping is 18 degree Celcius, but listen to your own body). Consider using earplugs, eye masks, or white noise machines if needed. Be a big boy and invest in a comfortable mattress and pillows.
3. Limit Exposure to Screens:
The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.
4. Watch Your Diet:
Avoid large meals, caffeine, and nicotine close to bedtime. These can disrupt your sleep cycle and prevent deep sleep, making you anxious and tired the next day.
5. Incorporate a Wind-Down Routine:
Engage in relaxing activities before bed, such as reading, meditating, or taking a warm bath. This signals to your body that it is time to unwind. If you will maintain same bedtime ritual, that will also drastically benefit your sleep.
6. Exercise Regularly:
Physical activity can help you fall asleep faster and enjoy deeper sleep. Cardio or yoga a couple times a week will improve your nighttime. However, avoid vigorous exercise close to bedtime.
7. Manage Stress and Anxiety: (hilarious one, we know)
Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation to calm your mind before bed (YouTube tutorials included).
8. Limit Naps: (sad one)
While short naps can be refreshing, long or irregular napping during the day can negatively affect your nighttime sleep.
9. Expose Yourself to Natural Light:
Sunlight exposure during the day helps maintain a healthy sleep-wake cycle. Spend time outside (even though the summer is coming) or let natural light into your home during the day.
10. Use your bedroom solely for sleeping:
Avoid eating or watching TV in bed, and refrain from using electronic devices such as laptops, cellphones, or tablets in bed. By using your bedroom exclusively for sleep, you will start to link it with rest rather than with other activities or stress.
Photo: Quin Stevenson
If you have persistent trouble sleeping, consider consulting a specialists. Conditions like insomnia, sleep apnea, or restless leg syndrome require medical attention.
Healthy sleeping habits are foundational to overall well-being. You cannot pour from an empty cup, they say, and indeed, if you are tired and anxious due to the lack of sleep, it is unlikely you will enjoy your day. By prioritising sleep and adopting these practices, you can improve your physical health, mental clarity, and emotional balance.
Remember, good sleep hygiene is a lifestyle choice that pays dividends in all areas of life. Invest in your sleep, and you will find yourself more energised, focused, and ready to tackle the challenges of each day.
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