Melatonin is the hormone that helps regulate what we call the circadian rhythm. This is because sleep is regulated by your hormones, namely melatonin. Any glimmer of light from your window or from electronics can hinder your ability to get restful sleep. Your bedroom has to be as dark as you can possibly make it. It all starts with eliminating as much light in your room as possible. The first thing that you need to do to improve your sleep game is to create the right environment. Don’t forget, improving the quality of sleep may be more important than the actual quantity. So now, let’s go over the strategies that will help increase the amount of deep sleep you can get. You will only spend about 30% of the night in deep sleep, but this is enough to promote the rest and relaxation we are after. The more deep sleep you get, the less overall sleep you will need. Stage 3 sleep or deep sleep is where restoration occurs. Your body goes through about 4-5 cycles of going in and out of the 3 Stages and REM sleep each night. REM sleep is when your brain activity goes on fire and it resembles an awake state. Delta wave sleep occurs at Stage 3 and this is what is known as deep sleep. As your progress through the stages of sleep, your brain waves progressively become slower until you reach what is called delta wave sleep. Just to summarize, there are 4 stages of sleep. Sleep is a complicated process and occurs in different stages. High quality, restorative sleep occurs when you are in deep sleep. If this sounds like you, then you need to focus on improving the quality of your sleep, rather than the quantity. However, busy individuals may struggle to achieve this number and physically cannot allocate this much time for sleep. Most people need somewhere in the realm of 6-8 hours of sleep per night in order to satisfy their resting requirements. It’s peaceful, it’s restorative, and most of all it is an absolute requirement for all humans. Just to reiterate what we discussed in Part 1, getting quality sleep is one of the best things that you could do for your health and for your fitness. Also, this post may contain affiliate links: meaning we may receive a commission if you use them. Please read our full Disclaimer for more information. All kinds of exercise and dietary activities are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any damage or injury which may occur. The content on this site is for informational purposes only and should not substitute the advice from your healthcare professional. A Nightly Routine to Help You Get Into The Swing of RelaxationĪlthough we are doctors and personal trainers, we are not your doctors.How to Optimize Your Bedroom To Make It Conducive to Sleep.We highly recommend that you read that post first. We also cover the 3 most important tips to maximize your sleep. In Part 1, 3 Surefire Ways To Fall Asleep Quickly and Get The Restful Sleep You Deserve we discuss the numerous benefits sleep has on your body and the real effects of sleep deprivation.Welcome to the second installment of the WCT Sleep Series- where we teach you proven methods to get better sleep despite your busy schedule. Today we are going to give you the 7 best tips on how to get deep sleep naturally. I personally struggled with insomnia for many years until I started using some of the strategies listed below. Thankfully, there are several strategies that you can use to improve the actual quality of the sleep that you’re already getting. The increasing demands of creating a positive work/life balance in today’s world leave very little time for rest and relaxation. More than 50% of adults don’t get enough sleep on a daily basis.
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