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Sleep often takes a backseat to work, social activities, and endless screen time in our fast-paced, modern lives. We might think of it as an inconvenience, an interruption to our daily routines. But here’s the truth: Sleep is far from an inconvenience. It’s a fundamental pillar of our well-being, as vital as proper nutrition and regular exercise.
Why Sleep Matters
Sleep is a complex biological process affecting nearly every body system, from the brain to the immune system. It’s during sleep that our bodies perform crucial maintenance and repair work. Here are some reasons why sleep matters:
1. Cognitive Function: Sleep plays a significant role in memory consolidation, problem-solving, and creativity. A good night’s sleep can enhance your ability to focus, learn, and make decisions.
2. Emotional Health: Lack of sleep is closely linked to mood disorders like depression and anxiety. Adequate sleep helps regulate emotions, making you more resilient to stress.
3. Physical Health: Sleep is essential for physical recovery. It aids in muscle repair, immune system support, and the regulation of hormones responsible for growth and appetite control.
4. Heart Health: Chronic sleep deprivation is associated with an increased risk of heart disease, high blood pressure, and irregular heartbeat.
5. Weight Management: Poor sleep disrupts the balance of hunger-related hormones, leading to overeating and weight gain.
6. Immune Support: A well-rested body is better equipped to fight off infections and illnesses. Sleep boosts your immune system.
7. Longevity: Studies suggest that those who consistently get enough sleep tend to live healthier lives.
Mathew Walker is also a great resource for understanding all the effects sleep has on your body and mind in every state; be it while on alcohol, caffeine, or marijuana.
The Sleep-Wake Cycle
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Our bodies have an internal clock known as the circadian rhythm, which regulates the sleep-wake cycle. This natural rhythm aligns with the light and dark cycles of the day. Exposure to natural light during the day and darkness at night helps regulate this cycle.
Tips for Better Sleep
Now that we understand the importance of sleep, let’s explore some tips for improving sleep quality:
- Create a Sleep-Inducing Environment: Keep your bedroom dark, quiet, and cool. Invest in a comfortable mattress, pillows, and cooling units. One hack is to take a hot shower or bath before bed, which causes your vital organs to cool down.
- Establish a Bedtime Routine: Develop a consistent pre-sleep routine to signal to your body that it’s time to wind down. This may include reading, gentle stretching, or a warm bath.
- Limit Screen Time: The blue light emitted by screens can interfere with your sleep-wake cycle. Try to avoid screens for at least an hour before bedtime. Or, if you’re a student, try setting your screens to nighttime mode, which reduces the blue light emitted from your screen, or get a pair of blue light-blocking glasses.
- Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt sleep. In general, you should not eat past 7:00 p.m.
- Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime. Exercise about 2-3 times a week for best results to maintain a consistent sleep pattern.
- Manage Stress: Practice stress-reduction techniques such as meditation, deep breathing, or yoga to calm your mind before sleep. L-Theonine is a compound found in most energy drinks and sleeping aid products, which can help with reducing stress.
- Limit Naps: Short power naps can be refreshing, but long or irregular daytime naps can disrupt your sleep pattern.
- Stick to a Schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Bonus Tip: Andrew Huberman, a neuroscientist at the University of Stanford and podcaster, recommends viewing the morning sunrise to help reset your circadian rhythm. View natural light for 30 to 40 minutes is recommended, preferably at the beginning of the day.
Helpful Tools
Healthy Sleeping Aid
Youtheory Sleep Aid Powder
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Promotes rapid onset of sleep and improves sleep quality using a small dose of melatonin and the ideal balance of amino acids (L Glycine and L Theanine) and magnesium
Ingredients: Magnesium, L-Glicine, L-Tryptophan, L-Theanine, L-5-HTP, Melatonin
One of the most effective sleep aids we’ve been taking is a product by Youtheory called Sleep. We’ve been using this product for over two years now, and it has been one of the most effective natural sleep aids for us.
We personally put this product in a non-caffeinated tea and take it before 9:30 p.m., and we are typically out by 10:00 p.m.
Retail Cercadium Rythem
Hatch Restore 2
$$$
Promotes rapid onset of sleep and improves sleep quality using a small dose of melatonin and the ideal balance of amino acids (L Glycine and L Theanine) and magnesium
Other Features: Cover background noises with white noise, pink noise, brown noise, and other sleep sounds inspired by nature and backed by science.
The Hatch Restore 2 is another good tool to help you both fall asleep and wake up naturally. It uses the sun’s natural light spectrum when it rises and sets, allowing you to have a properly functioning circadian rhythm.
This device is typically helpful if your bedroom is either facing away from the rising and setting sun or if you’re living in a cave or hole.
Monitor Sleep
Fitbit Inspire 3 Health &-Fitness-Tracker
Inspire 3 is the tracker that helps you find your energy, do what you love, and feel your best. All you have to do is wear it.
Not only does this tracker monitor vitals, but it also keeps tabs on your stress levels and sleep patterns, crucial factors in post-workout recovery.
It provides stress management scores and prompts you to relax through mindfulness and breathing exercises. Additionally, it offers a sleeping score, allowing you to track progress visually and optimize recovery from your workouts.
Conclusion
Sleep is not a luxury; it’s a necessity. It’s a vital component of overall well-being that should not be sacrificed for the demands of our modern lives. By prioritizing sleep and adopting healthy sleep habits, you can enhance your cognitive function, emotional well-being, and physical health, ultimately leading to a happier, more fulfilling life.
So, the next time you’re tempted to sacrifice sleep for another late-night task, remember that sleep is an investment in your health and happiness. Sweet dreams!
And remember, a better you starts today!
Sources
Mathew Walker: https://youtu.be/lRp5AC9W_F8?si=yEQt0_bKOW21hHUF
Joe Rogan Experience (Full Episode with Matthew Walker): https://youtu.be/gbQFSMayJxk?si=RHfsMng82fXB-6Q0
Huberman Lab Podcast (Full Episode with Mathew Walker): https://youtu.be/gbQFSMayJxk?si=RHfsMng82fXB-6Q0
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