Study after study has proven that sleep contributes to a better quality of life on a day-to-day basis and in the long run. The benefits of sleep extend to both a mental and physical level. After a night of peaceful and adequate sleep, you wake up feeling refreshed and rested, ready to take on any challenge the day throws at you. Your ability to concentrate and make decisions also increases.
No surprise there. Who can keep a clear head with 4 hours of sleep? Quality sleep also enhances your memory and makes you a faster learner. Getting enough sleep also improves your immune system. In fact, even one night of poor sleep increases your likelihood of catching a cold. Skipping a few years ahead, people who get plenty of sleep on a regular basis have lower chances of developing type 2 diabetes, heart disease, depression , and even cancer. Most adults need an average of hours of sleep.
Light increases cortisol levels, which is one of the hormones that keep you awake. This can be best achieved when you give your body enough light cues throughout the day. Electronic devices emit blue light, which has a similar impact on your circadian rhythm as natural light. That means you should avoid watching TV or using your smartphone for at least 30 minutes before going to sleep. Do you have a habit of keeping your phone on the nightstand? Which will only make it harder for you to fall back to sleep.
So try keeping your phone in another room. This also works as a trick to get you out of bed easier in the morning once the alarm goes off. What is your favorite relaxing activity? Is it yoga or meditation? Reading a good book? Or do you enjoy pampering yourself with a long bath? Whatever your thing is, make room for a little wind-down ritual that will help you let go of the day and prepare yourself for a long, restful sleep. Caffeine is a strong stimulant that can take up to 12 hours to leave your system.
Drinking coffee, tea or energy drinks in the afternoon will most likely disrupt your sleep. The same goes for alcohol, which messes with melatonin production and diminishes the quality of your sleep.
