How to get optimal sleep - Training Day Gym Educational Article
Sleep deprivation is finally being recognised as the health hazard it is. Study after study shows that poor sleep is linked to a plethora of health issues, from depression and anxiety to chronic inflammation, diabetes and obesity. It can be scary, especially if you’re one of the many busy people out there who already feel like there are just not enough hours in the day. So how can we fix this and get those precious zzz’s?
Just like your morning routine sets the tone for a productive day, a well-planned evening routine can make all the difference in the quality of your sleep. Having a regular sleep routine trains the brain to get the message that it's time to wind down and the key is consistency. Be warned; a bedtime ritual may require you to give up some of your night-owl pastimes, but isn’t the prospect of a powerful and productive morning worth it?
1. Create a cool sanctuary
Investing in your sleep environment can be hugely important to the quality of your shut-eye. Make sure you like your bed, sheets and pillows. It's also essential that you don’t get too hot at night. You need to cool off at night to bring down the level of cortisol (stress hormone) for deeper sleep and to be in a high-temperature environment makes the process more difficult. You may want to invest in some temperature-controlled furnishings and clothing or even sleep naked!
2. Experiment with Essential Oils
Night time is also a great time to experiment with aromatherapy and break out the essential oils. Lavender and Roman chamomile are known to soothe the mind by having a significant effect on calming the central and autonomic nervous system, but there are many other botanicals and blends to try. Also play around with methods from baths and candles to ultrasonic diffusers.
3. A different kind of nightcap
If your preferred sleep aid is a nice glass of wine or scotch, you might want to think twice. Alcohol can have a negative impact on sleep quality. Although it may help someone drift off, it reduces the amount of REM sleep - the type that is more restorative. Herbal teas are a much better choice with infusions of lemon balm, chamomile and valerian root (to name a few) having calming properties.
4. Guided Sleep Meditation
Sleep improvement apps are becoming more and more numerous and accessible. There are plenty of yoga and meditation apps which can be useful tools for winding down and preparing the body for sleep. Some yoga routines can be performed right from your bed to help you stretch and release the worries of the day.
5. Trade blue light for white noise
Blue light emitted from our electronic devices really does disrupt our circadian rhythm (sleep cycle) and melatonin production (sleep hormone). One of the biggest influencers on sleep is light, and if possible, it is advisable to sleep in complete darkness. For the later hours of the evening, working in dimmer light and using blue light filters whether they be software (apps like Flux) or hardware (blue light blocking glasses) are a great idea. Logging off electronics a few hours before bed is also helpful too. To fall asleep even faster, swap the blue light for white noise. Our hearing is used as an alarm system to protect us when we’re sleeping, and white noise can mask those sounds that wake us up. There are also plenty of apps which can help with this.
David Nguyen
As a Certified Online Trainer and Precision Nutrition Coach, David is committed to helping busy professionals build healthy habits that are the keys to success.