Having a good sleep is a real deal! The quality of your sleep has a major effect on your weight, health, appearance, your performance at work and your level of success.
In a study by the American Academy of Sleep Medicine, it was observed that a poor quality sleep is equivalent to excessive drinking or smoking marijuana.
According to Clinical nutritionist, Shawn Stevenson, “If you’re deprived of sleep, it can contribute to diabetes, cancer, obesity, depression and heart related diseases.”
Adding that unless you give your body the right amount of sleep, you will never have the body and life you want to have.
in his new book, Sleep Smarter, he shared some tips on getting a good sleep:
1. Sleep next to a window.The amount of sunlight you receive during the day has a big impact on the body. The exposure from sunlight helps the brain and corresponding organs to be alive. Your body then produces optimal level of daytime hormones that regulates your biological clock. Your body clock is responsive to sunlight in the morning, between 6am and 8:30am.
2. Sleep early. For quality sleep, plan to get to bed within the hours of 9pm and 11pm. The most essential hormones secretions and recovery happens when we sleep during the hours of 10pm and 2am. At 10pm, the body goes through a transformation due to a hormone called melatonin. The aim is to repair and refresh your body while you are sleeping.
3. Turn off your gadgets. Take conscious effort to turn off all screens 90 minutes before bedtime to allow melatonin (a hormone that anticipates the daily onset of darkness) level normalise. You can also spend time on other things – being with loved ones or reading a book instead of staring at your gadgets every time.
4. Sleep naked. Your body’s sleep cycle are influenced by thermoregulaiton (controls the body temperature). If the temperature in your environment is high, it becomes hard to get a good sleep. Study show that those who don’t sleep well have warmer body temperature than normal right before bed.
Wear looser clothes or best sleep naked while you sleep. Keep your bedroom to 16c to 20c.
5. Do away with your pillow. Sleep experts say that sleeping on your back is the ideal position. This is because it helps align the spine correctly. Using a pillow will misalign the natural curve of your spine. Symptoms with using pillows are neck pain, back pain and sometimes headaches.
Also, if you sleep on your stomach, don’t keep your pilow under your head. it will hyper-extend your neck.
6. Learn to exercise. Regular exercise gives you not just a great physique but makes you sleep better. According to study at the Appalachian State University, North Carolina, US, researchers tracked the sleeping patterns of participants who worked out at 7am, 1pm and 7pm. Those who exercise at 7am slept longer and had deeper sleep cycle than other groups. When you exercise late, your body temperature rises and it takes about four to six hours for it to normalize to the optimal temperature for sleep.