Your day begins the night before. It's like shutting down a computer properly. If done wrong, it tends to have bugs and crash unexpectedly. Developing a good sleep routine is important for feeling more productive and motivated the next day without unexpected crashes.
Here are a few quick tips to help you sleep better tonight for a happier tomorrow:
Be Aware of your Exposure to Blue Light
Serotonin, our main mood-boosting hormone works in sync with Melatonin. In the morning we start increasing serotonin throughout the day as the sun rises. In the evening it starts decreasing and melatonin kicks in as the sun goes down. This is due to the blue light that is emitted from the sun. Our internal clocks can get wonky due to the blue light we're exposed to from electronic devices.
Does this mean you need to get rid of your phone? Nope! Just be aware of when you use it. Limit the exposure 30 minutes before bedtime or go to your settings and turn on the blue light reduction. Try meditating or reading a book before bed instead of watching a tv show or scrolling social media. This will do WONDERS for your quality of sleep.
Studies have shown that we sleep best around 65 degrees. Our bodies naturally warm up while we are sleeping and circulation regulates our body temperature. You may notice you have restless sleep when the room temperature is above the optimum sleeping temperature. This restless sleep in a hot room could be caused by a decrease in your slow wave sleep or rapid eye movement (REM) sleep.
Dark & Quiet is Best
Even though we are asleep, our subconscious is still aware of what is going on while you are recharging. We are designed to wake at sunrise and be wary of dangerous noises. The quieter and darker the environment, the better sleep you will get because your subconscious will be able to relax and focus more energy on processing and healing. White noise such as a fan is good because it's a steady calming noise and can cover up outside noises.
Stick to a Routine
Do your best to go to bed and wake up at the same time each day. We shouldn't even need to set an alarm once we have a routine down. When you wake up, get up. The snooze button is not your friend. You'll be surprised how much more energy you have when you develop a consistent sleep routine.
The Bottom Line
Decrease the exposure to blue light once the sun sets, stick to a routine, keep your room dark, quiet and around 65 degrees and you will notice an increase in energy and productivity during the day!