6 Easy Steps to Better Sleep and Leave Insomnia in the Past
Are you suffering from sleep deprivation or insomnia? Sleep is essential for our bodies to function properly, and any deprivation of it can lead to a decline in training performance, concentration, emotional status, digestion, and overall well-being.
From a physiological standpoint, sleep deprivation can lead to a chronic elevation in blood glucose, blood pressure, and blood triglycerides, which puts us at greater risk of a variety of health concerns, including sleep disorders. Optimising your sleep can have a significant impact on your overall health and well-being.
Here are six simple things you can do to improve your sleep quality and wake up feeling refreshed and rejuvenated:
Regulate your circadian rhythm by getting some sunshine in the morning. Our sleep-wake cycles are governed by this natural internal biological process, and exposure to sunlight early in the day can help promote better quality sleep at night. This is an important aspect of sleep hygiene.
Protect your melatonin secretion by eliminating blue light in the evening. Blue light from electronic devices such as phones, tablets, and laptops can disrupt melatonin secretion and leave us unable to fall asleep when we had hoped to. This is a common issue for those with insomnia.
Cut down on caffeine, which can disrupt your natural circadian clock and keep you awake at night. This is particularly important for those who suffer from sleep disorders.
Take advantage of your natural cortisol spike by exercising in the morning. Cortisol is a stress hormone that helps regulate our sleep-wake cycles, and it spikes in the morning, making us more alert and energised. Training to close to bed can spike cortisol and impact our sleep.
Use parasympathetic breathing techniques before bed to relax your body and mind. Breathing techniques have been shown to shift us from a sympathetic dominant state towards a parasympathetic state, promoting relaxation and restful sleep.
Watch what you eat - avoid junk food and alcohol which can disrupt your sleep cycles. The inflammatory response of having to digest processed food can disrupt sleep cycles and leave you tossing and turning during the night.
By incorporating these simple tips into your daily routine, you can improve your sleep quality and wake up feeling refreshed and rejuvenated. Remember, sleep disorders and insomnia can be serious health concerns, so if you're struggling with these issues, it's important to seek professional help. Prioritising your sleep is an investment in your overall health and well-being, so why not start today?