Did you know that when you are sleeping certain parts of your brain are more active than when you are awake?
Sleep is very important. There are many reasons why you should be getting a good night’s sleep every single night. This is the time for your body and brain to reset, refresh, and get ready for another day. Every night while we are sleeping, we go through sleep stages and each of these stages has unique benefits for us.
Do you go to sleep at the same time every night and wake up at the same time in the morning? How many hours of sleep are you getting every night?
It is important to sleep for at least 8 hours. As important as it is to sleep for 8-10 hours, the quality of that sleep is also important. If you are staying in light stages of sleep for most of the night, you are not going to feel as refreshed and renewed in the morning. You may wake up feeling like you did not sleep at all. Additionally, if you do not reach deep sleep, your muscles may feel sore, because your muscles aren’t able to fully restore themselves while you are sleeping. Getting a bad night’s sleep makes you feel sluggish the next day, and you’ll often experience mental or physical impairments.
Poor sleep can occur in many ways
- Not being in bed long enough
- Missing out on certain sleep stages
- Sleep stages interrupted or disrupted
Effects of sleep deprivation:
- Cardiovascular risk
- Metabolic risk
- Premature aging
- Neurological problems
- Weight gain
- Memory deficits
Achieving good sleep can be done, especially when doing the right things on a daily basis.
Ways to improve a good night’s sleep:
Turn off the lights. This means all the lights, including computers, TVs, phones. Artificial light stimulates the brain. It’s like drinking a strong cup of coffee. You may think that looking at your phone until you fall asleep is a great idea, but in reality, it’s keeping you awake longer.
Get direct sunlight throughout the day. Sunlight is good for you. It helps keep circadian rhythms balanced and it’s a direct source of Vitamin D. Your body is primed to want to be awake during the daylight and starts to feel sleepier when it becomes dark. Use this to your advantage. Allow your body to get sunlight periodically throughout the day, even if just for a couple of minutes at a time. This will help your body get prepared for bed as the day goes on. Additionally, if you are having trouble waking up in the morning, open your blinds or allow light to seep in through the windows in the morning. This will help you to wake up early, naturally.
Pay attention to duration of sleep. If you have to wake up at 7 in the morning, make sure you are in bed with the lights off at least eight hours before wakeup time. Set a distinct time to go to bed that is long enough to give you quality sleep.
Adjusting Sleep Quality
It is harder to improve sleep quality but it can be done. Getting physical activity throughout the day can help you fall asleep sooner and allow you a deeper sleep. As discussed above, make sure you are getting natural light throughout the day. You can also adjust the lighting in your life. Working in a bright environment and then coming home and having dim lights and a calm environment can really set the stage for a good night’s sleep. Remember being a kid. You had a bedtime routine, and after you went through all the things you did every night, your body was tired and ready for bed. Give yourself a bedtime routine as an adult. Prepare your body for bedtime.
Are you still having trouble falling asleep? Try Magnesium. Magnesium helps the brain feel relaxed and calm, reducing anxiety provoking thoughts and allowing the body to feel relaxed and at ease. Soaking in a chelated Magnesium bath before bed can help reduce anxious thoughts and make falling asleep easier. Click here for BiomeIQ’s Pure Magnesium Chelate which is a fast-acting powder form of Magnesium Glycinate.
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