Raptorrr
PsilocyRaptorrr
Sleep is very important for many different reasons, we need it to reverse oxidative stress in our brains, strengthen and repair the immune system, allow our bodies to rest, to promote a long and healthy life, etc etc. A lack of sleep can put you at greater risk to cancer, alzheimer's disease (and a long list of other mental disorders), dying young, showing signs of aging earlier on life, and the list goes on!
Humans need about 7-9 hours of sleep everyday, ideally 8-9, but how do ensure we get enough sleep every night in a world full of distractions like technology where sleep is getting neglected more and more?
A major factor in helping you to get to sleep is going to bed at around the same time every night. Personally, I like to stay up a little bit longer on the weekends but generally go to bed at around the same time. There are a number of steps one can take to promote sleepiness every night.
1 - Dim or turn off all the lights around the house 2-3 hours before going to bed.
2 - Install f.lux on your phone, computer and any other devices (replaces blue light with red light in your devices).
3 - Don't go to bed on a full stomach or an empty stomach, both will interfere with your sleep negatively.
4 - As oppose to using your phone right before you try to nod off, read a book with a candle light 30 minutes before bed.
5 - Take a warm bath! Your body actually open its pores and cools down after a warm bath, which will help you sleep.
6 - Have a cool room and a cool bed, a warm room and bed will seriously mess your sleep.
7 - Ensure your hands and feet are warm (consider socks and gloves), but the rest of the body is cool.
8 - Drink a cup of chamomile tea or valerian root before bed, it's very relaxing!
9 - Anxiety can keep some people awake at night, try some simple breathing exercises in through the nose and out through your mouth whilst focusing on your breathwork to reduce anxiety. Do this for 3 minutes.
10 - For those that travel a lot and mess up their sleep cycles, melatonin supplementation can help fix your sleep cycle.
11 - Cut out caffeine and any other stimulants which may affect your sleep, anecdotally, if I drink caffeine past 4pm, I won't be able to sleep well when I eventually go to bed at about 11:00 PM.
I hope this guide was helpful for anyone that struggles with sleep, thanks for reading! :d :thumb_up:
Humans need about 7-9 hours of sleep everyday, ideally 8-9, but how do ensure we get enough sleep every night in a world full of distractions like technology where sleep is getting neglected more and more?
A major factor in helping you to get to sleep is going to bed at around the same time every night. Personally, I like to stay up a little bit longer on the weekends but generally go to bed at around the same time. There are a number of steps one can take to promote sleepiness every night.
1 - Dim or turn off all the lights around the house 2-3 hours before going to bed.
2 - Install f.lux on your phone, computer and any other devices (replaces blue light with red light in your devices).
3 - Don't go to bed on a full stomach or an empty stomach, both will interfere with your sleep negatively.
4 - As oppose to using your phone right before you try to nod off, read a book with a candle light 30 minutes before bed.
5 - Take a warm bath! Your body actually open its pores and cools down after a warm bath, which will help you sleep.
6 - Have a cool room and a cool bed, a warm room and bed will seriously mess your sleep.
7 - Ensure your hands and feet are warm (consider socks and gloves), but the rest of the body is cool.
8 - Drink a cup of chamomile tea or valerian root before bed, it's very relaxing!
9 - Anxiety can keep some people awake at night, try some simple breathing exercises in through the nose and out through your mouth whilst focusing on your breathwork to reduce anxiety. Do this for 3 minutes.
10 - For those that travel a lot and mess up their sleep cycles, melatonin supplementation can help fix your sleep cycle.
11 - Cut out caffeine and any other stimulants which may affect your sleep, anecdotally, if I drink caffeine past 4pm, I won't be able to sleep well when I eventually go to bed at about 11:00 PM.
I hope this guide was helpful for anyone that struggles with sleep, thanks for reading! :d :thumb_up: