You're in the right place if you want to learn how to sleep better. If you want to sleep better, this guide will take you through what you need to remember. I will explain the science of sleep and how it works, address why, without understanding it, many people suffer from sleep loss, and give realistic advice to get more sleep and have more energy.
The aim of this guide, pure and simple, is to illustrate the science of how to sleep better. To switch to a new section or just scroll down to read all, you can click the links below. You'll find a complete list of all the posts I have written on sleep at the end of this post.
How to Quickly Fall Asleep
Establish before bed a routine of "power down." The light from computer screens, televisions, and telephones will inhibit the development of melatonin, indicating that the hormones required to reach the sleep process are not prepared by your body. Specifically, it is the blue wavelength of light which appears to reduce the output of melatonin. It can be a major help to build a "power off" schedule where you switch all devices off an hour or two before sleep. In comparison, working late at night will leave your mind racing and your levels of tension elevated, which also keeps sleep from calming down the body. Turn the screens off and, instead, read a novel. It's the best way to learn something useful, then before bed, power down.
Using methods for relaxing. Researchers conclude the emotion or stress is correlated with at least 50 percent of insomnia cases. To-the depression, find outlets and you will also find that better sleep comes as a result. Proven approaches include frequent journaling, mindful breathing, yoga, exercise, and maintaining a journal of appreciation.
How to increase the consistency of sleep and period
There are 3 levers you can "pull" to give yourself a lift if you want to know how to sleep better and improve your performance.
Intensity applies to the way you sleep well. In slow wave sleep and REM sleep, the percentage of sleep time you spend primarily determines the quality of your sleep each night.
When you go to sleep, timing applies to What time are you going to sleep? For two factors, this aspect is important. Second, it's better for the body to build healthy sleeping patterns if you get into bed at around the same time each night. Second, the circadian cycle should be in sync with the time you go to sleep.
Duration refers to the period of time you sleep. This one is simple: how much time do you spend each night sleeping?
How do you sleep easier using these 3 levers?
When it comes to intensity, the fact is that you can't do anything there. The intensity of your sleep cycle (how much time you spend in slow wave sleep and REM sleep) is mostly controlled for you by your body. It automatically changes on the basis of what you need and how much time you spent sleeping. Consistently exercising, being smart with light activities, and having good meals will help, but sleep intensity will only be enhanced indirectly by these actions.
Really, this is fantastic news because it simplifies stuff for you. Although the consistency of your sleep is controlled by your body on its own, you just need to rely on two factors: timing (when you go to bed) and length (how long you are in bed).
If we add another observation, so we will also more complicate the case. The presumption is this: You wake up each day at around the same time.
If you wake up every day at around the same time, so your length of sleep is essentially decided by when you go to bed. Generally speaking, you'll end up sleeping more if you get into bed soon. Improve the pacing and you can also enhance the length.
And it leads us to this realistic punchline ...
Timing is probably the most critical of the 3 sleep levers, from a realistic implementation point of view. The intensity of your sleep is controlled by your body automatically. The amount of your sleep is mostly based on when you get to bed (assuming you wake up each morning at around the same time). And that means that it is important to get to bed at an earlier, more regular time to boost the consistency and length of your sleep.