Go To Sleep
Inadequate sleep can lead to weight gain, memory problems, heart disease, increased chances for a stroke or heart attack, high blood pressure, reduced cognitive function, decreased ability to operate a vehicle, and much more. It should come as no surprise that sleep and rest are critical – this is why God appointed one day in seven for man to rest. And although we could all attest to the value and necessity of sleep, we often struggle to get the quality sleep we need on a regular basis.
Here are a few helpful tips to help us fall asleep - and sleep well.
Learn How You Sleep
Unlike a normal clock, not every person’s biological clock keeps the same time or even at the same pace. Have you ever heard someone say, “I’m not a morning person”? Maybe you’re that person! Well, there is actually a good reason for that – some people are wired to be more productive in the morning than at night, and vice versa. You can take the chronotype quiz created by sleep Dr. Michael Breus. He helps you identify your sleep pattern so you can structure your sleep for optimum performance.
Track Your Sleep
It’s one thing to measure the lenght of time you sleep. But how do you measure the quality of sleep you get each night? How do you explain the mornings when you wake feeling refreshed after only 6 hours of sleep, yet wake feeling groggy after an impressive 8 hours or more? You can keep a simple sleep journal, download a low-cost sleep tracker app, or invest in some remarkably helpful wearable technology. My wife and I have benefited greatly from using the Oura Ring over the past few years.
Know Your Bed Time
Not sure when to go to bed? Go to sleepyti.me and enter the time you need to wake up. sleepyti.me will use the 90 minute sleep cycle to give you different options for when to go to sleep. Take note of how long it takes you to fall asleep (On average, it takes people about 14 minutes to fall asleep).
Welcome Natural Light
Our bodies are very attuned to the rise and fall of the sun, and when the sun sets in an environment without artificial light, a hormone called melatonin is produced. Vitamin D is inversely related to melatonin and should always be consumed in the morning. If you take Vitamin D at night, it can impede the production of melatonin. Melatonin creates that sleepy feeling, and it tells us that its time for bed. You can purchase a set of Blue Light Blocking glasses to wear in the evening. Or you can instal f.lux on your desktop to mimic the change of daylight on your computer.
