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In the last article in the brain training series, we looked at different ways in which you can train your brain and mind through visualization.
It has been some time since that last article.
In this article we are going to look at the importance of sleep, and I will share with you five tips for getting better sleep. You will find these useful if you have a sleep disorder or are sleep deprived.
As always, if you have underlying conditions that are disrupting your sleep, talk with your doctor.
Do you have a tendency to overcomplicate things?
We as humans have a tendency to overcomplicate things and we are often driven to seek quick-fix solutions to basic challenges that we face.
For example, those interested in boosting their brain power might feel they have to focus on strategies such as
- brain plasticity, or
- nootropics (cognitive enhancers)…
…before considering the most fundamental and basic changes they could make to their lifestyle.
Nutrition is one. We looked at that the importance of healthy eating for brain function.
Importance and benefits of sleep
Not only will a good night’s sleep
- clear adenosine from your brain,
- replenish key neurotransmitters to avoid things like adrenal fatigue and
- provide you with greater energy for more focus and energy…
…it will also help to support learning by enabling the growth and reinforcement of neuronal connections while you rest.
Sleep is the ultimate anabolic state and it is during sleep when what we learnt during the day is consolidated.
So…here are…
5 tips for better sleep
Tip 1: Establish a routine
Get to know your body’s natural internal clock. Knowing its circadian rhythms is one of the most effective (and natural) methods we have to getting a good night’s sleep.
This might call for a kind of resetting of your body clock.
By this, I mean allowing your body to wake up naturally, without an alarm clock.
Before you go to bed, you tell your body what time you want to wake up.
There are more details in the Silva Life System where this technique is referred to as the Alarm Clock Technique.
Feel free to experiment with different sleep and wake times, each person is different and may require a different setup. Seek out the ideal length of sleep, and also the times this sleep would start and finish.
Tip 2: Control your environment
Ken Coscia, Silva Method Director, has some great tips for how to do this:
So, the hormone known as melatonin is released when we are in dark surroundings, as it helps the body regulate the sleep-wake cycle.
If we are exposed to little to no sunlight during the day, we can release melatonin making us sleepy during the day.
In a bright environment, melatonin production is suppressed. The same occurs at night when we do want a release of melatonin to induce sleep. If we are exposed to bright light or blue light omitted from screens just before bed, it can slow down the release.
Therefore, seek to spend more time in daylight during the day, with less exposure to it (including artificial light) at night.
Tip 3: What is your bedroom for?
Linked with controlling the environment, ensuring your bedroom is optimized for relaxing, unwinding and sleeping is essential. The bedroom is a place for sleep. If you can make this association, it will send a powerful signal to help you nod off.
Other important factors here are:
- Eliminating any noises that may disturb our sleep
- Keeping the bedroom at the right temperature
- Removing any electronic equipment (remember Ken Coscia’s advice)
- Ensuring the room is dark enough
- Ensuring the bed is comfortable enough
Tip 4: Improve your eating and exercise habits
Healthy eating habits can drastically improve sleep quality, particularly in the last hours before bed. Some important practices you might want to avoid are:
- eating large meals before bed
- drinking too much liquid
- caffeine in the latter part of the day (usually anytime after 3pm)
- alcohol before bed
A small bedtime snack containing a balance of protein, fat and carbohydrates can be ideal to help you fall asleep, as that feeling of being satisfied can help the body rest.
Daily exercise can also lead to improved sleep, while exercising too late may disturb the body’s natural wake-sleep cycle as it can act as a heavy stimulus on the body.
Tip 5: reduce your stress levels and relax
Stress related to family, money, work or other day-to-day difficulties can be a common sleep disruptor. Managing these stressors and using pre-bedtime relaxation techniques can be effective in getting a better night’s sleep.
Some common techniques you could use:
- Writing down any problems or issues
- Prepare your to-do list for the next day
- Doing deep breathing exercises
- Using progressive muscle relaxation techniques
- Keeping the bedroom clean and tidy
- Having a hot shower or bath
- Doing something you enjoy before bed
Extra tip: have a nap around midday/mid-afternoon if your circumstances allow.
Summary
We now know the impact sleep can have on the body and health. By upgrading our knowledge around this important topic, we can see improvements in those with sleep disorders and those who are sleep deprived.
Sleep well.
To a better, wise, stronger – YOU.
Sources:
Photo by SHVETS production: https://www.pexels.com/photo/multiethnic-couple-sleeping-on-bed-7191872/
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