How well are you sleeping these days? If you are like so many, you are having trouble fitting in the 7-9 hours prescribed by the Sleep Foundation. And during whatever sleep you do get, you may have trouble getting quality sleep (defined as REM sleep, which should comprise at least 20% of your sleep hours).
Tired of waking up tired? Consider these 5 easy tips to increase your sleep productivity!
1. Cold Temperatures Enhance Sleep Quality
Research shows us that people who slept in colder temperatures (roughly 60-65 degrees Fahrenheit) fell asleep quicker and with better quality.
2. Turn Off Your Screens to Enhance Sleep Quality
The light generated from your screen is very similar to that of the sun and can trick your mind into thinking “Its time to stay awake!” Try to eliminate checking your phone before going to bed, even if it’s a part of your bedtime rituals.
3. Develop a Bedtime Routine Conducive to Sleep Quality
Whether it be meditating, stretching, breathing exercises, positive thinking, reading a book, or taking a shower – develop a routine, 1 hour before bed, can be an easy way to “trick” your brain into a sleep mode.
4. Exercise Consistently to Enhance Sleep Quality
Research proves that people who exercise consistently get a higher quality of sleep compared to those who don’t exercise. If the thought of exercising does nothing for you, consider taking a long walk with your spouse or friend.
5. Cryotherapy Enhances Sleep Quality
How does Whole Body Cryotherapy help you sleep better? Because your body responds to the cold by releasing a substantial amount of nor-epinephrine and acetylcholine, two endorphins vital to the activation of REM sleep.
Web MD states: “Endorphins act as analgesics, which mean they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines . . . Endorphins also trigger a positive feeling in the body . . . the feeling that follows a run or workout is often described as “euphoric.”
Try following these simple steps to help you enhance your sleep quality and, ultimately, brain functioning.