You know the saying, “Sleep is for the weak?” Forget that old adage, because sleep is extremely important to your well-being. Getting the right amount of sleep has a strong impact on your health. Read along to find out the right sleep patterns and habits for you.
Sleep Patterns
The amount of rest you get influences many aspects of your health. It affects your mood, glucose metabolism, immune system, physical performance, and ability to focus. Quality sleep also plays a role in lowering your risk of heart disease and stroke, overall inflammation, risk of depression, and appetite. Part of getting quality sleep is knowing what snoozing pattern works for you and your lifestyle.
The majority of people sleep at night time and wake in the morning, which is called a monophasic cycle. This cycle consists of one sleep that can be anywhere from 7-9 hours (or longer if you’re extra tired). However, there are other sleep patterns that work for people with atypical jobs (not your average 9-5).
Biphasic cycle: This cycle consists of a 5—6-hour sleep at night and a 60—90-minute nap during the day.
Everyman cycle: This style is broken into four different sleeping segments. One segment is 3.5 hours and the remaining three are 20 minute naps, evenly spaced throughout the day.
Dymaxion cycle: In this pattern, there are four sleeping segments of 30 minutes each, spread evenly across the day and night.
Uberman cycle: This cycle is like the Dymaxion but contains six naps instead of four. These naps are also only 20 minutes long but are still spread evenly throughout the day and night.
These cycles work better for different people and may not be suited for you. Check out this article to find out if any of these patterns will benefit your lifestyle. No matter the method you choose, remember that it’s important to get enough sleep (for your health and your productivity).
Habits for the Night
Finding a sleep cycle that works for you is not the only way to increase your quality of sleep. On top of maintaining a good sleep schedule, you can get better rest by adopting these habits:
- Establish a pre-sleep routine.
- Reduce time on electronic devices before bed.
- Don’t go to bed if you’re not tired.
- Make your bedroom comfortable and relaxing.
- Don’t overeat before bed. Instead, enjoy a light snack.
- Try not to drink a bunch of fluids before bed (you will be restless if your body thinks you need to use the restroom).
Additionally, you can make your sleeping environment more conducive to high quality rest by making the following changes: Make your bedroom darker. Use just enough blankets to keep you warm (a lot of people prefer a chilly room with a cozy comforter and extra blankets). Turn on a fan or open a window to keep the air from becoming stagnant. Consider adding an essential oil diffuser to disperse relaxing aromas. Adapt your room to account for the amount of noise you’d like to hear while sleeping. If you want some sounds to drown out the eerie silence, get a noise machine or use one of the many noise apps. You could also consider taking a sleep supplement that tells your brain it’s time for bed.
Habits for the Day
Making your bedroom cozy enough to foster high-quality rest is important, but so is preparing yourself during the day. There are several daily habits to learn that will help you to get a better sleep. Some of these habits include:
- Getting tons of natural light exposure. This allows your brain to recognize that it’s almost bed
- Not hanging out in your bed. Even on a lazy Sunday morning, move your lounge location to the couch when you’re awake.
- Incorporating some exercise and fresh air into your day. Even light exercise is better than none!
- Being aware of how much caffeine you drink throughout the day. It affects your body for longer than you think, even if you still feel groggy.
By keeping all of these tips in mind during the day—you’ll have set yourself up for sleeping success when you get home.
Sweet, Sweet, Sleep
As you improve your bed-time routine, you’ll simultaneously increase the quality and duration of your sleep. When you sleep well, you feel well, and when you feel well, you’re unstoppable. Now that you’re prepared for rest, get in bed and turn out the lights. Dream your dreams and when you wake up, you’ll have the energy to achieve them.
The above advice should not be taken in place of a visit to a healthcare professional. If you have serious issues with sleep that are affecting your life, see a medical doctor.
Is a conflict about work or home keeping you up at night? Try not to worry. Read this blog instead.
