I am sure it has happened to many of us. We went to see our GP to confess that we just CAN’T ! It usually ends with the doc prescribing melatonin or other sleep medicine. But, sleep induced by these prescribed meds does not have the same regenerating effect nor depth. Especially deeper REM cycles of sleep is disrupted by these meds, which could have serious effects on brain functions.
Then, what can we do to increase sleep quality ?
1- Less Coffee After Noon
Reducing caffeine intake after noon, can increase our sleep quality. Caffeine remains in our body way longer than we think. A bit of technicality, caffeine half-life is approximately 5-6 hours in healthy adults.
2- Exercise
Yes, you guessed it right. Exercise helps sleep too! At least 20 minutes of exercise a day, specifically moderate-to-vigorous exercise, can increase sleep quality for adults by reducing sleep onset. I can hear you say, "What the heck is 'Sleep Onset'?" It is the turns and twists in the bed, that wakes our partner. It is the time spent trying to fall asleep. Physical activity also helps alleviate daytime sleepiness, and reduces the need for sleep medications.
3- Sun Light
Exposure to sun light every day, especially in the mornings have wonderful effects on sleep quality. Not only our sleep quality but also our general health, immune system, blood pressure and ability to focus are also positively affected.
4- Magnesium
This crucial mineral plays an important part in the biological process that regulates our sleep. It is estimated that %75 of Americans have magnesium deficiency. We don't know about Aussies, but it would be a safe bet to assume it would be on the similar lines.
5- Less Digitals
Digital devices that we can’t seem to be able to live without, are generating blue lights that is linked to reducing melatonin production in the epiphysis cerebri. We know it is hard to resist the temptation but stopping the use of digitals 1 hour before bed time, might be a good idea.
6- Room Temperature
Regulating the room temperature is another effective tip. Did you notice it is harder to sleep on a steaming hot summer night ? Optimal temp range for sleep is 18-21 Celsius.
Resources:
1- Dr. David Perlmutter, ‘Top Tips for Better Sleep’
2- https://www.sleepfoundation.org/physical-activity/exercise-and-sleep
Contact us, for science-based and effective personal training service; that is offered all around Canberra.
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