#WednesdayWisdom: 5 Tips For Better Sleep
Posted on October 03 2018
It’s no surprise that consistent sleep deprivation can have a number of consequences on your health, including impairing your productivity, prematurely aging your skin, and weight gain, to name a few. Here are some tips to help kick those bad sleep patterns and ensure you get the proper amount of rest.
PAY ATTENTION TO SLEEP CYCLES
Studies have shown that on average, an adult rotated through REM sleep for multiple 90-minute cycles every night. After each cycle, there’s a brief period during which we are somewhat awake. This means that you will feel most refreshed if you wake up at the end of a 90-minute sleep cycle because that’s when you’re closest to your normal waking state. Try adjusting your routine so that you’re sleeping for a time frame that is a multiple of 90 minutes (i.e. 6 hours, 7.5 hours, or 9 hours).
DON'T SLEEP IN ON THE WEEKENDS
Although it’s tempting to want to do this, especially after a long work week, you should avoid sleeping in on the weekends, as this disrupts your sleep cycle and could be hazardous to your health. Not only that, sleeping in can actually make you feel more tired than you already do. Try to stick to the same bedtimes and waking times as you do throughout the week to avoid disrupting your sleep cycle.
A study conducted by Oregon State University in 2011 found that adults who carry out at least 150 minutes of vigorous activity or exercise throughout the week were more likely to sleep significantly better than those who didn’t exercise. Not only that, exercising has so many additional benefits that contribute to better health and productivity, to name a couple. When you do the math, 20 minutes a day of exercise is not all that bad.
LIMIT THE CAFFEINE
It’s no secret that caffeine can have a disruptive effect on your sleep cycle. That’s not to say you have to eliminate it from your life completely, but like with everything else in life, it’s good in moderation. It’s recommended that you stop all caffeine intake at least 6 hours before you go to sleep.
TRY AROMATHERAPY & ESSENTIAL OILS
Studies have shown that specific essential oils can promote better sleep. Lavender is one of the most well-studied essential oil in terms of its relaxing effects. Lavender helps with mild insomnia and provide better quality of sleep.