How is your sleep?

Sleep is THE most important stage of our day. Sleep will improve mental clarity and cognition as well as influence certain hormones that affect energy and body composition.
Your sleep is a pattern that follows certain cycles and rhythms. Create consistency across different domains of sleep quality and you’ll see a noticeable improvement in everything from mood, to alertness, to recovery.
Here are some areas where you might be able to improve your sleep.
Depth: There are many different phases and depths of sleep and we need to make sure we go through all of them. Allowing for a proper sleep rhythm will ensure a restful and meaningful slumber. To help with your depth of sleep, consider eliminating alcohol before bed. Even one drink can disrupt your sleep rhythm.
Duration: Research shows that sleeping for 7-8 hours per night will improve a variety of markers for health. Even if you struggle to fall asleep, give yourself the opportunity to sleep for a full 8 hours. If your alarm is set for 6:00 AM, then you need to be in bed with the lights out and screens off by no later than 10:00 PM.
Continuity: Sleeping continuously through the night, without interruption will leave you feeling more rested and maximize the neurological and hormonal processes that are happening during sleep. To help with this, try sleeping in a cold, pitch-black room with a warm and cozy comforter.
Regularity: Consistently going to bed and waking up at the same time creates a pattern of sleep that your body will learn to rely on. You will develop a strong circadian rhythm that ensures you’re getting to sleep on time and that the sleep you get is of higher quality. Try out a sleep routine that helps you unwind from the day and indicates to your body that it’s time for bed. You can stretch, read, or relax with a hot shower. As long as you consistently perform the same activity, your body will know what it means.
Consistency: Practicing all of the above consistently is the secret sauce to improving your sleep. Sleep is a finite resource and if you miss out on it, there is no “catching up”. Creating consistency in your sleep habits will ensure that you’re always maximizing the benefits of sleep.

Posted by Adam Janke

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