Sleep Routine
Sleep Routine - Intro
Sleeping is a basic need. That’s why it is a core habit.
With a good night's sleep, your body and mind recover and you feel ready for your day.
Sleep is crucial for your overall health. In a study from the University of Warwick (UK) and Sleep Research Society [1], they found that short sleepers (less than 5 hours per night) have a 12% higher risk of dying. Long sleepers (more than 9 hours per night or so) have a 30% higher risk of dying.
Sleeping well is one of the best ways to take care of your health.
With the following habits, you will know how to improve your sleep, take care of your health, and be more productive.
Habits
Morning
Wake up right away in the morning
DESCRIPTION - Remember, too much sleep is not good for your health. Getting up as soon as you wake up in the morning is beneficial for health, mood, and productivity. When you stay in bed, it can make the quality of your sleep worse. The quality of sleep has a big impact on your mood, and this could make the difference between a good day and a bad day. Also, waking up immediately gives you enough time for other activities such as exercise.
ACTION - Get up immediately in the morning when you wake up.
6X / WEEK
Best Time of Day: Morning
Exercise
DESCRIPTION - Daytime activity levels affect sleep quality. It helps regulate the sleep-wake cycle, improves the quality and duration of sleep. In fact, exercise is prescribed for some patients with sleep disorders. When you are sedentary, you may struggle to fall asleep at night. Your body needs physical activity to stay healthy.
ACTION - Choose a physical activity and do it at least 30 minutes 3-5 times a week.
4X / WEEK
Best Time of Day: Morning
Breathing Exercises
DESCRIPTION - Breathing exercises help prepare for a good night's sleep. Breathing exercises help you relax, reduce your anxiety level, and lower your heart rate. This can make it easier and faster for you to fall asleep. Deep breathing decreases sympathetic activity. It tells the body that it is safe to relax. Sympathetic activity keeps the body alert. Its decrease is essential for entering the sleep cycle.
ACTION - Spend at least three minutes doing breathing exercises before going to sleep.
4X / WEEK
Best Time of Day: Morning
Meditation
DESCRIPTION - Without a state of calm, it's harder to fall asleep. It is common for people to struggle to fall asleep because of their repetitive thoughts or unpleasant feelings. Meditation can improve the quality of sleep. It can decrease repetitive thoughts and reduce emotional reactions. It also helps to observe the mind without judging it. This can decrease emotional distress.
ACTION - Practice mindfulness meditation for 10 to 30 minutes daily before bedtime.
4X / WEEK
Best Time of Day: Morning
Evening
Sleep between 6-8 hours per night
DESCRIPTION - Getting the right amount of sleep is crucial. Sleeping 6-8 hours per night is essential for mental health, memory, and other cognitive functions. It can protect against heart problems and obesity. When you develop a good sleep habit, you can plan your day more effectively. It gives you energy and a sense of well-being. When you don't get enough sleep, it interferes with your daily activities. You waste your time trying to recover by different means.
ACTION - Get between 6 and 8 hours of sleep every night.
7X / WEEK
Best Time of Day: Evening
Sleep in blackout room
DESCRIPTION - Sometimes the environment is the problem. Too much light can interfere with your sleep. Your body needs a dark space to sleep because melatonin production is optimal in total darkness. Your body needs this hormone to regulate the sleep-wake cycle. This hormone called "Dark Hormone" helps regulate circadian rhythms and the recovery process.
ACTION - Make sure you sleep in a dark room with as little light as possible.
7X / WEEK
Best Time of Day: Evening
Digital sunset
DESCRIPTION - The screens we use every day emit blue light. Blue light decreases the quality of sleep. When you use screens before bed, it is more likely to take longer to fall asleep. It reduces the production of melatonin, which is crucial for sleep. Finally, it can cause a reduction in your alertness the next day. You can also use blue light blocking glasses to restrict blue light.
ACTION - Avoid looking at screens for an hour before going to bed or use blue light blocking glasses.
5X / WEEK
Best Time of Day: Evening
Why Core Habits are Important for Sleep
Plus Core habits
Sources
ExpandCollapse- Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. https://academic.oup.com/sleep/article/33/5/585/2454478
- Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/
- Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. https://mental.jmir.org/2019/3/e12613/
- Exercise can improve sleep quality: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045928/
- Breathwork in body psychotherapy: Towards a more unified theory and practice. https://www.tandfonline.com/doi/abs/10.1080/17432979.2011.574505
- The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/
- Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness. https://pubmed.ncbi.nlm.nih.gov/25535358/
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