Sleep is not a distinct period of unconsciousness, but rather a phase that occurs as part of a 24-hour cycle that was inscribed by evolution into all of the brain and body’s systems. After conducting dozens of interviews with sleep specialists and writing dozens of articles on the science of sleep and healthy habits that promote excellent sleep, experts have come to the facts about sleep conclusion that making the cycle virtuous depends on a variety of behaviours and attitudes you engage in from the moment you wake up until your head hits the pillow again.
When you first get up, get begun
Exposure to natural light is among the most effective means of inducing sleep. The internal clock of your body must be aware of the time of day in order for it to accurately maintain time. Exposure to natural daylight, which even on a cloudy day is two to four times brighter than typical indoor or office illumination, is required to inhibit the production of the sleep hormone melatonin. Each day, particularly in the morning, spend as much time as possible outdoors in natural light.
Get some exercise
If you have trouble sleeping and don’t exercise enough, you may be near to achieving your sleep improvement goal. Physical activity is one of the few behaviours that has been linked to sound sleep more convincingly than others, and our ancient ancestors engaged in a great deal of it naturally.
Find methods to unwind throughout the day
If anxiety and tension are constant companions for you, it may be difficult to get a good night’s sleep unless you discover ways to deal with your thoughts. When stressed, cortisol and other hormones that prepare the body to fight or flee from peril are released. This strategy suits us quite well when confronted with raiding tigers or invading peasants.
Choose one side, any side
If you are in generally excellent health, it is a matter of personal preference whether you sleep on your stomach, back, or side. However, it is generally agreed that sleeping on your stomach is the healthiest position. If you are pregnant, snore frequently, or have discomfort in certain areas of your body, sleeping on one side as opposed to the other may be beneficial. Check out my post on the science behind sleep positions to learn more about the ways in which various body configurations during sleep can affect health, as well as some maintenance tips for these configurations.
Don’t be so concerned about getting out of bed
Even if you do everything in your power to ensure a restful night’s sleep, you will almost certainly discover that you awaken more frequently than you realise. According to studies on sleep, after cycles of profound, restorative sleep and lighter sleep, the majority of individuals awaken and change positions between five and seven times. When this occurs, you may find it difficult to fall asleep again after being awake for an extended period.
A decent night’s sleep is an essential ingredient in the recipe for happiness, as it promotes both physical and mental health and contributes to overall well-being. When we get enough quality sleep, our daytime stress decreases, we become more alert and productive, and we regain the vitality and motivation to engage in physical activity.
