For a healthy mind and body, we need a good 8 hours of sleep. A healthy mind and body are byproducts of good sleep. A good night sleep will always lead to a productive and energetic day. Consistency is key when it comes to establishing healthy sleep habits. A great sleep routine is essential for overall health and well-being. While there isn’t a single “sleep hormone,” several hormones play crucial roles in regulating sleep and promoting restful sleep. The 2 most important hormones which regulate and promote sleep are:
Melatonin – Often called the sleep hormone helps regulate the body’s internal clock and promotes sleepiness. Serotonin – It regulates mood and also contributes to sleep regulation.
The five simple ways to sleep better
Relax Your Brain
In the rhythm of our daily lives, each activity carries its own energy and demands. So, as we prepare to close our eyes relaxing the brain before sleep is crucial for achieving quality rest. Our brain is engaged in a multitude of activities, both mentally and physically, throughout the day. Therefore, it is crucial to transition into a relaxation mode by creating a favorable environment and avoiding unnecessary information, which can take time for the brain to process. Our brain can transition into relaxation mode through techniques such as meditation, breathing exercises, or listening to soothing music. Relaxing your mind is the utmost important step for achieving a good night’s sleep.
Have a routine
Having a routine helps regulate your sleep cycle. If you aim to get a full 8 hours of sleep or more consistently, it’s essential to establish and maintain a routine that cannot be compromised. Your body and mind should become accustomed to this routine, aiding in better sleep. As a professional, you likely have a consistent work schedule that you adhere to every day. Similarly, your sleep schedule requires discipline to maintain a healthy sleep cycle. This discipline ensures that you get the recommended amount of sleep each night.
Exercise
One of the prime benefits of exercise is sleep. Exercise can indeed improve sleep quality in several ways. People who engage in regular physical activity tend to experience longer periods of deep sleep, which is essential for feeling well-rested and rejuvenated. It will help reduce chronic conditions such as obesity, diabetes, and heart disease, all of which can impact sleep quality. While it is important to note the timing of exercise as it can impact your sleep. Exercising too close to bedtime may disrupt sleep as it can promote the release of active hormones, leading to increased energy levels and difficulty winding down.
Avoid Phone
In general, it’s not just about avoiding phone usage, but minimizing screen time altogether before bedtime. Avoiding the phone is very important because most people carry phones to bed, unlike a TV or laptop, and phones are often with us even while in bed. We listen to or watch unnecessary information, or even engage in unwanted scrolling on social platforms, which is unnecessary and puts strain on our brains. Ultimately affecting our sleep. If we don’t avoid the habit of bringing phones to bed, it becomes an addiction and cannot be avoided under any circumstance. Our eyes and brain are closely correlated, so if we strain our eyes, it indirectly affects our brain, leading to sleepless nights or bad dreams.
Dark Room
Having a dark, quiet room is a crucial yet underrated element of achieving excellent sleep. Darkness plays a key role in regulating our internal clock. Exposure to light, especially blue light emitted by electronic devices, can suppress the production of melatonin, the hormone that signals to our bodies that it’s time to sleep. Darkness serves as a signal to the brain that it’s time to rest. In today’s modern world, where artificial light is abundant, achieving darkness in the bedroom can be challenging. To create a dark sleep environment, consider investing in blackout curtains or blinds to block out external light sources such as streetlights or early morning sunlight. Whether through simple adjustments or more substantial changes, embracing the darkness can lead to more restful nights.
“Sleep is the best meditation.” – Dalai Lama
https://wellbeing.gmu.edu/famous-quotes-on-sleep-and-well-being/
Check this article from Harvard about secrets of good night sleep
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