Tag Archives: Sleep

Sleep Shortcuts – Why and how to sleep better?

After years and years of research on health and wellness, mostly through the night, I came to the understanding that I should be doing most of my research through the day and focus more on how to sleep better.

Sleeping better is one of the pillars of  a healthy lifestlye along with exercising and healthy eating.  As of this moment, it is elevated to the most important pillar as google rates the search for “how to sleep better” very high.

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Everyone wants to know how to sleep better without even understanding the actual benefits or hazards of sleeping habits. As the west started getting into sleep hygiene, India went into nightlife pollution.

But this article will help throw light on why your ignored sleep cycle is the secret behind many of your physical and mental ailments.

I have summarized some shortcuts which can fast track your sleep hygiene. The shortcuts mentioned below our explained in the article in detail.

How to sleep better

Why and How to sleep better?

The digital disco plays the best beats when you are about to sleep.  Cyber black holes suck you in as soon as you pick up your phone right before sleeping and soon what was supposed to be 15 minutes becomes 3 hours.

I think all of you who have found the topic of this article interesting can relate to the statement above. Many might argue that even if they sleep at 3 a.m. they can complete their sleep by waking up late or sleeping during the afternoon or covering up on the weekend.

But it is essential to establish optimized circadian rhythm, sleep cycle, throughout your life to ensure proper hormonal function which are essential for disease prevention, determine your mood, optimizing body temperature and ensure quality rest.

Here are some good and bad impacts of sleep cycle which will tell you why you should learn how  to sleep better.

how to sleep better

 

Ensuring Optimal Sleep Cycles

Optimal sleep cycles based on research ensure proper hormonal secretion. The best time for quality sleep  based on hormone secretion is between 10 p.m. to 2 a.m.

It is impossible for modern lifestyles to make sense of this timeline. But the rates at which stress, depression and substance abuse are going up, we need to backtrack a little on  modern lifestyle if we have to live better.

You can either look at this video for in-depth discussions on why and how to sleep better or look at the summary below to find out how to sleep better.

 

  1. Digital Curfew – Set a curfew beyond which no technology should be used, avoid screens and engage in more human activities.
  2. Use technology well– Download flux for windows, Twilight for android and use the blue light filter on your iPhones if you have to use your phones late at night.
  3. Bedroom should be a sleep sanctuary– Make your bedroom into a sleep zone, don’t use it for everything else, that way you will condition your minds neural framework to relate the rooms ambiance only to sleep.
  4. Lower Room temperatures– Ideally between 16-20 degree Celsius.  Take a warm bath before bedtime, use socks if you feel cold.
  5. Get more sunlight– Between 6 am to 10 am  in the morning for 10 to 15 mins is enough to reset cortisol rhythm.
  6. Ensure darkness– Make your bed room devoid of any lights when you sleep as even your skin has photo receptors which can sense even less light.
  7. Workout in the morning–  Resets your cortisol rhythm ensures proper sleep cycles and lower blood pressure in the evening.
  8. Meditate- Let Buddha sing you a lullaby.

For more about circadian rhythm by  reading the book Sleep Smarter by Shawn Stevenson  and follow him on social media and youtube to know more. If you learn how to sleep better you will  not only do good to yourself but the environment around you.

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Spontaneous neural emmisions

The usual end of day upswing with the creative juices overflowing onto my keyboard….A combination of good reading, a crazy workout regimen and some musical garnishing from across the world sets the tone for the most beautiful slumber that seldom happens, so I type instead.

The 9 dedicated hours bartered for better bread and the above average attention span that compulsively notices more than the obvious, are the other, less eventful, daily bits in the life of this inchoate polymath. Far away from the ostentatious big city lights, the heavenly Himalayas offer a conducive platform to galvanize me to what I am really capable of being.

With knowledge feeding the mind, exercise and proper nutrition feeding the body and a mix of family, the surrounding sanctity and music feeding the soul, the decision to come back home has done justice to life’s essential triad. Initially, I resented how the lack of opportunities in this town was impeding my gregarious nature, but it took time to recognize the underlying benefits. The serenity of this place gradually disseminates into peoples identities, providing their garrulous and erratic personalities with a much needed solidarity. I was lucky to have gotten through my initial resentment to reap the fruits of my patience.

It’s close to midnight

Something evil’s lurkin’in the dark
Under the moonlight
You see a sight that almost stops your heart
You try to scream
But terror takes the sound before you make it
You start to freeze
As horror looks you right between the eyes
You’re paralyzed

‘Cause this is thriller
Thriller at night
And no one’s gonna save you
From the beast about to strike
You know it’s thriller
Thriller at night
You’re fighting for your life
Inside a killer
Thriller tonight, yeah

These lines might be the sub conscious reason behind my insomnia. Anyhow they are salutary nonetheless, as typing is better than snoring any given day. The dedicated 9 hours beckon, compels me to sing a lullaby to the anti slumber devils and sleep after they do. More on universal edification, why Indian politicians are digging deep mining for gold cause a sage dint dream about Gold in a crocodile pit and why Kanye had to hire a stadium to propose Kim, when I make this a perfunctory practice.

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