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10 Ways To Have Quality Sleep That You Probably Don’t Know

10 Ways To Have Quality Sleep That You Probably Don’t Know

You probably spend 25-40% of your life sleeping. During that time your brain and body are busy overseeing biological maintenance that will enable you to reach your full potential.

Many of us, however, perceive sleeping as a waste of time and try to limit it as much as possible. This impacts our long term functioning. Here are some hints on how to improve the quality of one of the most basic necessities in life.

1. Make quality sleep a priority.

There are countless demands nowadays that make our life busy, and the easiest time to cut is sleep. However, to improve its quality you need to make it a priority. It won’t happen overnight and it won’t happen if you don’t perceive it as an important factor of the quality of your life. The first step to have quality sleep is to put it close to the top of your priority list. You can also start building positive habits around your dreaming.

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2. Build a quality sleep environment.

In most articles about quality sleep, you will find the usual set of rules, such as keeping your bedroom dark and quiet, having a comfortable bed, keeping the temperature low, avoiding caffeine and alcohol before bedtime, avoiding TV etc. Let’s just mention it all once – these things are very important and it really matters for your relaxing bedtime routine!

3. Observe and experiment.

Everyone is different and this is why observing yourself is so important to have quality sleep. Start a diary. Install an application on your mobile phone for sleep tracking. Try experimenting with your pre-sleep routine, timing, exercises, room temperature, and sleep length to see what works best for you. If you make it fun set of experiments, you will soon find your own, natural style and not “one fits all” solution.

4. Don’t nap for too long

Napping is actually very healthy if you do it right. There is just one rule: keep it under 25 minutes, where 10-15 minutes is best.

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Sleep unfolds in a series of recurring sleep stages: N1 (transition to sleep, usually few minutes), N2 (light sleep, usually 10-25 minutes), N3 (deep sleep, usually 20-40 minutes), REM (rapid eye movement) and then the cycle repeats itself.  The average length of the first sleep cycle is usually between 70 and 100 minutes and later cycles are about 90 to 120 minutes.

The worst thing you can do is to take a nap to enter the deep sleep and then be woken up in the middle of it. You will probably feel much worse after the nap than before! Understanding your sleep cycle is also important for experimenting, because you can plan your alarm time based on the sleep length, rather than specific hour. You can also try installing an application that analyzes your sleep patterns and tries to wake you up when you should feel relaxed the most, or invest in a special device like Jawbone UP or Fitbit One.

5. Expose yourself to light wisely.

Light exposure controls melatonin, which is a naturally occurring hormone that regulates your sleep-wake cycle. If you have problems getting up early, try exposing yourself to strong light in the morning and use dimmed light and sunglasses in the evenings. You may also like to rearrange your space to let as much light in as possible.  Spend more time outside during daylight, avoid computer, TV and backlit devices at night. The opposite will also work if you want to stay awake in the evenings – just avoid the light in the morning and expose yourself to it in the evenings.

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6. Establish a pre-sleep routine.

Establishing a pre-sleep routine can prepare you mentally for the next few hours and your body will feel it. The whole day could be crazy, but if you regularly take a short shower, make few physical and breath exercises and then go to bed, your body will start relaxing during the first moments of your shower, a long time before you are actually ready to sleep.

7. Anticipate wake-up.

Have you ever tried to wake up early in the morning to catch a flight or bus? Your sleep was probably quite short and yet the morning was energized. It is all in your head. When you anticipate wake-up and there is something important waiting for you in the morning, your energy level will be much higher. Plan a quick activity or task early in the morning that will help you achieve quality sleep.

8. Boost your morning.

Music, dance and fun will greatly help you wake up. They are very powerful mood-enhancing tools that will determine your morning state of mind. Try your best tunes, few crazy moves and some good set of jokes that will pump your blood full of positive energy to your whole body. First few moments during the day will impact the way you think about your sleep.

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9. Exercise during the day.

The worst thing that can happen when you want to go to sleep is that your mind is worried and tired, but your body has not exercised that much during the day. Physical activity is so important for your health! By exercising for as little as 30 minutes a day, you can have quality sleep, reduce your risk of heart disease and many more.

10. Take a sleep vacation from time to time.

Life is life, we don’t always sleep as much as we should and over time, we tend to create something called “sleep debt,” which is simply a cumulative effect of not getting enough sleep. Sleep debt is dangerous, resulting in impaired memory, concentration, and motor skills. Your immune system and healing process also suffer. This is why from time to time, you should take a sleep vacation and return to your quality sleep. You simply have to pay your debt back before your organism asks for it!

Sleep affects many aspects of our life. Having a quality sleep is very important to have a quality life.
If you have your own best ways to have quality sleep, share them with me!

More by this author

Piotr Nabielec

Author, CEO, Consultant

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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