Raise your hand if you've ever hit that 3pm slump? As your eyes become heavier, and your gaze slowly creeps toward the coffee machine....
How many hours of sleep did you have the night before?
Sleep is essential for proper brain activity. When we hit the pillow and drift off into a deep restful state our body is recharging for the next day ahead.
Countless studies prove that a good night's sleep can improve your learning and enhance your creative and problem solving skills. When we have a good night's sleep we can pay attention more clearly and make more sound decisions.
Lack of sleep takes a toll on our system, going so far as to alter brain activity. When we're sleep deprived we can act irrationally, have a tough time making decisions, forget things, and can even become depressed or anxious.
The solution? Get more sleep and get better sleep.
How?
- Make a bedtime routine: Having a ritual beginning 30-60 minutes before hitting the sac can help start the process of calming the mind and preparing for rest. Try listening to classical music, doing a simple guided meditation, or reading a book. Each of these activities should be done separate from your bedroom so that your bed becomes exclusively associated with sleep.
- Put down the phone, shut off the TV: Electronic devices such as cell phones, computers, and TVs emit blue light, which studies prove interfere with your sleep cycle. Try limiting your time on electronic devices as your bed time approaches. If it's simply not possible to cut them out all together, try lowering the brightness or adjust the blue light settings which can be accomplished through some some electronics.
- Eat two to three hours before bed: Maintaining a healthy diet can help greatly improve your sleep quality. Avoid sugary, caffeinated, spicy, or acidic foods too close to bed time.
- Meditate: Research continuously shows the powerful impact that meditation has on our stress, clarity, and sleep quality. Crafting a daily meditation habit will help you stay focused, relaxed, and present throughout your day. Not sure where to start? Check out some of the best meditation apps of 2017.
Beginning with these 4 tips can help start a positive shift in your sleep routine.
How can acupuncture help with sleep function?
Stay tuned for The Sleep Series Part 2