Transform your sleep: 4 Sleep Influencers to try today

Sleep influencers to try today because Sleep is vital to our daily routine, yet many of us neglect its importance. A recent study showed that 1 in 3 adults in the United States does not get enough sleep, leading to negative health outcomes, including decreased productivity, increased accident risks, and a weakened immune system. However, the quality of sleep is just as important as the quantity.

Our health and well-being rely heavily on the four stages of sleep (we discussed them in our previous article) – awake/dozing off, light/core, deep, and REM. Each stage is responsible for different functions in the body, from repairing tissues to consolidating memories. The quality of our sleep can be improved by understanding the optimal amount of each stage of sleep and the factors that influence it.

Fortunately, there are various sleep influencers that can help improve sleep quality and duration. In this article, we will discuss four of these sleep influencers and how they can transform your sleep.

1. The Importance of Light and Darkness on Sleep

One of the most important sleep influencers is light and darkness. We rely on light and darkness to regulate our sleep-wake cycle naturally. This internal biological clock responds to light and dark and is responsible for optimizing our circadian rhythm for optimal cortisol and melatonin release. As a result, to get a good night’s sleep, the appropriate amount of light and darkness needs to be present at the same time.

The Role of Bright Sunlight

Bright sunlight within the first 30-60 minutes of waking can trigger a cortisol spike, which helps optimize our circadian rhythm for optimal cortisol and melatonin release. In other words, getting outside and exposing yourself to natural light in the morning helps regulate your sleep-wake cycle and makes falling asleep easier at night.

The Importance of Darkness

On the other hand, darkness stimulates the body to produce melatonin, the hormone responsible for promoting sleep. Therefore, it is essential to minimize exposure to artificial light at night, as this can disrupt the production of melatonin and make it more difficult to fall asleep.

The Impact of Blue Light

Studies have shown that blue light emitted by electronic devices can suppress melatonin production, delay the onset of sleep, and reduce sleep quality. You should therefore avoid using electronic devices for at least 30 minutes before bedtime and use a blue light filter.

Light, Darkness and Quality Sleep: Tips to Optimize Your Sleep

Sleep optimization depends on exposing yourself to bright sunlight during the day and minimizing artificial light at night. You can achieve this by using room-darkening blinds or shades and avoiding electronic devices that emit blue light, which can disrupt your sleep.

2. The Importance of Temperature for Sleep Quality

Temperature is another crucial sleep influencer. The circadian rhythm regulates our body temperature, and it controls various physiological processes, such as sleep-wake cycles. As we approach bedtime, our body temperature naturally starts to drop, signaling to the brain that it’s time to sleep.

Research has shown that a cooler bedroom temperature can help promote better sleep. In a study published in the journal Sleep Medicine Reviews, the authors found that the ideal temperature for sleep is around 65°F (18°C) for most people. This temperature range encourages the body’s natural cooling process, thereby promoting deeper and more restorative sleep and can increase the amount of sleep time available.

Tips to Optimize Your Bedroom Temperature for Sleep

The temperature of your bedroom should be cool and comfortable in order to optimize your sleep. The following tips will help you achieve this:

Adjust Your Thermostat

One of the easiest ways to control the temperature in your bedroom is to adjust your thermostat. You should set your thermostat to a cooler temperature, ideally between 60°F and 67°F (15°C and 19°C), depending on your personal preference.

If you’re worried about energy costs, get a programmable thermostat that adjusts the temperature automatically based on your sleep schedule.

Use a Fan

Another effective way to keep your bedroom cool is to use a fan. When you use a fan, the air is circulated, creating a gentle breeze, which can help regulate your body temperature and improve the quality of your sleep.

Additionally, the white noise that is generated by the fan can be useful in drowning out other sounds that might disturb your sleep, such as traffic and other sounds.

Invest in Breathable Bedding Materials

The type of bedding materials you use can also affect your sleep quality. Opt for breathable materials such as cotton, bamboo, or linen, which can help regulate your body temperature and keep you fresh and comfortable throughout the night.

You should avoid synthetic materials, such as polyester, as they can trap heat and moisture and make you feel hot and sweaty.

3. The Impact of Exercise on Sleep Quality

Exercise is another essential sleep influencer. Regular physical activity contributes to overall health and well-being, as well as good sleep. Exercise can help improve sleep duration and increase the amount of deep sleep.9 ,

Research has shown that moderate-intensity exercise can have a positive impact on sleep quality. In a study published in the Journal of Sleep Research, researchers found that moderate-intensity exercise for at least 150 minutes per week correlated with better sleep quality than those who didn’t exercise.

Moreover, researchers found that exercise also increased the amount of deep sleep, which is crucial for physical restoration and cognitive function.

The Benefits of Deep Sleep

The deep sleep stage is when the body repairs itself by growing tissue, boosting the immune system, and building muscle and bones. It’s also essential for memory consolidation and cognitive function. Research has shown that adults should aim for 60-110 minutes of deep sleep every night to reap the benefits of this critical stage of sleep.

Exercise for Better Sleep: When to Do It

Despite the fact that exercise can improve sleep quality, its timing can also affect it. The best time to exercise is two to three hours before bedtime, so your body can cool down and relax. Exercise can raise your body temperature and stimulate the release of adrenaline, which can make it harder to fall asleep.

Moreover, exercising too close to bedtime may interfere with your circadian rhythm, which regulates your sleep-wake cycle. Exercise can increase the levels of the stress hormone cortisol, which can disrupt your natural sleep-wake cycle.

4. How to Track Your Deep Sleep

If you track your sleep patterns, you can determine whether you are getting enough deep sleep at night. Several wearable devices, such as the Apple Watch, Fitbit, or Oura Ring, can track your sleep stages and provide insights into your sleep quality. Tracking your deep sleep allows you to optimize your exercise regimen and other sleep habits.

The Influence of Food on Sleep Quality

Lastly, food is a crucial sleep influencer. You can greatly influence the quality of your sleep by what you eat and it is a sleep influencers, when you eat it. Consuming large meals, particularly high-fat and high-protein meals, close to bedtime can interfere with sleep and cause indigestion. On the other hand, hunger can also disrupt sleep and make you feel unwell.

Timing of Meals and Sleep

Studies have shown that large meals close to bedtime can affect sleep quality. In a study published in the Journal of Clinical Sleep Medicine, researchers found that consuming a high-fat meal four hours before bedtime resulted in more wakefulness and less restful sleep.

Another research study in the Journal of Sleep Research found that eating a high-protein meal two hours before bedtime also disrupted sleep.

Caffeine and Sleep

Caffeine stimulates the body and can affect sleep quality, especially when consumed in the afternoon or evening. Generally, caffeine cannot be eliminated from the body for more than 8 hours, so avoid consuming caffeine late in the afternoon or evening to avoid disrupting your sleep.

Blood Sugar and Sleep

Blood sugar drops in the middle of the night can cause a 2-4 am wake-up. The key to preventing this is to maintain steady blood sugar levels throughout the day. This can be achieved by eating regular meals with a balance of carbohydrates, protein, and healthy fats. You can also prevent blood sugar drops during the night by eating a bedtime snack with carbohydrates.

Food and Sleep: Tips for a Better Night’s Rest

Avoid consuming large meals, especially high-fat and high-protein meals, close to bedtime as they can disrupt sleep.
Try eating your last meal 2-3 hours before bedtime to allow enough time for digestion.
It is best to limit caffeine consumption during the afternoon and evening.
Choose a small healthy snack if you need to eat something before bedtime. Something as simple as a string cheese can help stabilize blood sugar levels and promote sleep.
Avoid drinking alcohol as it can disrupt sleep quality and cause you to wake up frequently during the night.
To determine which foods and drinks may be affecting your sleep, keep a food diary.

Conclusion

Sleep plays an important role in maintaining optimal health and well-being, and improving sleep quality and duration can have a significant impact on your overall health. We can improve our sleep by prioritizing light, temperature, exercise, and food as the four key sleep influencers. Wearable devices can also help us track our progress and make adjustments as needed. So take steps to improve your sleep habits today, and reap the rewards of better sleep tomorrow.