Sleep is without a doubt the most important aspect of maintaining good health and good performance in your activities. This necessary process is considered by many experts to be the most effective thing we can do to reset our brain and the health of our organs. And although healthy eating and physical exercise are essential to maintaining good health, evidence suggests that sleep is the foundation on which these other two things are based.
You could do wonders in the areas of nutrition and training, but if you don't get enough sleep, it would be almost useless. And that's because sleep is essential for the recovery and repair of the body, the regulation of the immune and hormonal systems, and good cognitive functioning.
Therefore, based on the fact that the minimum suggested time for this process is 7 hours, and that not only is it enough to sleep enough, but quality must also be ensured, I am going to try to provide you, in the most practical way, with a series of tips and techniques backed by research that will help you sleep better and take full advantage of the benefits of this biological process.
Exposure to sunlight in the morning
One of the most effective techniques for regulating our circadian rhythm and improving the quality of our sleep is to expose ourselves to the sun in the morning. It is advisable to go outside and get sunlight during the first 30 to 60 minutes after waking up. If you wake up when it is still dark and you intend to stay awake, turn on artificial lights and then go outside once the sun comes up. Then, if possible, do it again in the late afternoon, before it sets.
On clear, cloudless days, it is sufficient to expose yourself to sunlight for 10 minutes. On cloudy days, it is recommended to extend the exposure to 20 minutes. Likewise, on very cloudy days it is suggested to extend this time to 30-60 minutes.
It is important to mention that sunglasses should not be worn for this practice. Contact lenses and prescription glasses are fine. Please note that it is not necessary to look directly at the sun, as this can damage your eyesight. Simply letting the light shine on your body is enough.
On the other hand, it should be noted that by doing this, you will also be receiving another series of benefits. In addition to regulating the circadian rhythm and improving sleep, exposure to the sun in the morning could increase vitamin D levels in the body, improve mood, increase energy and alertness, and reduce the risk of chronic diseases.
Avoid bright lights between 10 p.m. and 4 a.m.
Bright lights at night, especially blue light, can suppress the production of melatonin and disrupt the circadian rhythm. This results in difficulty falling and staying asleep.
So here's a simple rule: only use as much artificial lighting as you need to navigate safely inside the house or room you're in. Make sure to keep the lights on as few as possible and keep them as dim as possible.
It's worth mentioning that screens fall under this rule. So, if you're one of those who can't avoid watching TV or using your phone before bed, make sure to at least turn down the brightness, activate dark mode, and use apps to block blue light. There are also blue light blocking glasses that can provide extra help.
Establish consistent sleep schedules
Getting up at the same time every day is also a very efficient practice. Doing this consistently, without making any distinctions between weekends and workdays, will help regulate your body's internal clock and maintain a healthy circadian rhythm. Don't go over the established time in search of more rest, even if you have slept poorly or very little that night.
It's also important to go to bed every day as soon as you start to feel sleepy. Overcoming the feeling of sleepiness at night and going to bed later than you should (whatever late is for you) is one reason you might wake up in the middle of the night and have a hard time getting back to sleep. However, it's also not advisable to go to bed earlier than your usual time. Doing this in an attempt to get more sleep and recover from one or more nights of poor sleep will only disrupt your circadian rhythm, making it even harder for you to fall asleep or waking up earlier than you need to.
If you manage to establish your schedules well and stick to them regularly, your body will quickly become accustomed to sleeping and waking up at the same time every day.
Avoid caffeine within 8 hours of bedtime
Caffeine consumption stimulates your central nervous system, making you feel more alert. When you do this close to your bedtime, it might not only make it harder for you to fall asleep quickly, but it will definitely reduce the amount of deep, restful sleep you get during the night.
For this reason, it is recommended to avoid caffeine within 8 hours of bedtime, to allow the body to properly prepare for sleep.
Limit naps to less than 90 minutes
During a nap, the body enters a state of light sleep, allowing the brain and body to rest and recharge. However, if the nap is too long, the body enters a deep sleep, which disrupts the circadian rhythm.
Ideally, naps should last between 30 and 45 minutes. By doing so, you allow your body to benefit from this rest without affecting your nighttime sleep.
Keep the room cool and dark
The human body needs to lower its temperature by about 1 to 3 degrees in order to fall asleep and stay asleep effectively. Increased body temperature is one of the main reasons why a person wakes up during the night. It is therefore important to maintain a cool temperature in the room. You can cover yourself with blankets if you feel cold, and remove them as necessary.
Likewise, keeping the room dark will help maintain the circadian rhythm and the proper production of melatonin, which will have a very positive impact on sleep health.
Avoid alcohol and medications
Drinking alcohol before bed ruins the quality of your sleep, as it negatively affects the structure and duration of your sleep phases. While it may help you fall asleep faster, it will then repeatedly interrupt your sleep throughout the night (you won't necessarily notice it), causing your rest to be anything but restful.
Sleeping pills have similar effects. While they may help you fall asleep, they will affect the quality of sleep, cause drowsiness the next day, and, if that weren't enough, create dependency. My advice is to always opt for natural supplements. Below are some of my recommendations.
Natural supplements
200-400 mg Magnesium Bisglycinate: Magnesium is an essential mineral that may have several health benefits, including improving sleep quality. Taking this form of magnesium as a supplement at night can help reduce stress and insomnia, and increase the amount of deep sleep. I personally use it regularly, as in addition to improving my sleep, it also helps with post-workout muscle recovery. I usually take 400 mg with my last meal.
100-400 mg of Theanine: Theanine is an amino acid that has been shown to increase alpha brain wave levels. Therefore, supplementing it at night will also improve relaxation, reduce stress, and increase the duration of deep sleep.
50 mg Apigenin: Apigenin is a flavonoid found in certain plants, including chamomile, that has been studied for its sedative effects. For this reason, it is beneficial to supplement it at night to improve sleep quality.
Perform NSDR or Yoga Nidra protocols
If you wake up in the middle of the night and can't get back to sleep, consider doing an NSDR (Non-Sleep Deep Rest) protocol or Yoga Nidra meditation before you start your day. These practices can provide several benefits after a bad night's sleep:
- Reduction of stress and anxiety.
- Improved cognitive function.
- Improved mood.
- Improved blood sugar regulation.
- Reduction of muscle tension.
Type “NSDR” or “Yoga Nidra” into YouTube and you will find numerous guided audio options with different voices and lengths.
Overall, these practices can be an effective tool to help reduce the negative effects of a bad night's sleep and improve overall well-being. But, it's important to note that doing them regularly can also provide numerous long-term physical and mental health benefits.
Concluding
It's important to recognise that sleep is essential to our health and wellbeing in all aspects of life. And while it's understandable that we sometimes need to deviate from our usual sleep patterns, such as for a night out or a trip, it's crucial not to stray too far from healthy habits such as sunlight exposure or a regular sleep routine.
No one is perfect, but if we stray too far from the guidelines we've been looking at here, our well-being can be seriously compromised. So, regardless of our busy schedules, we should strive to manage our sleep. By doing so, we will dramatically improve our physical and mental health, which will translate into better performance, greater productivity, and more happiness. Taking care of our sleep is, without a doubt, one of the most valuable investments we can make.