5 tips for sleeping smarter
Have you had enough of endlessly lying in bed? Are you tired, of being tired? Have you had enough of counting sheep? Well here at brain boosted we’ve learnt some tips to help you get some Z’s in.
- caffeine: most of us love it, but when it comes to sleep its really not helping. when having caffeine it helps block sleep inducing chemicals and increases adrenaline production, causing us to struggle to get quality sleep, this isn't just when you intake coffee and tea etc right before bed as one study in 2013 found that having caffeine 6 hrs before your bedtime can still disrupt your sleep.
- sunlight: being exposed to sunlight throughout the day is really important for getting better sleep as it effects your circadian rhythm. one study in the book sleep smarter by Shawn Stevenson found that those who work in an office environment without a window slept 46 minutes less in REM sleep which is seen as the most important stage of sleep.
- screens: this includes TV's, laptop's and our favourite mobile phones. we would advise not using any screens around 2hrs before bed this is because these devices admit something called short waved length enriched light otherwise known as blue light, this effects our sleeping schedule as when this light hits something called photosensitive retinal ganglion cells in our eyes it slows down the secretion of a chemical called melatonin which helps us sleep. if you really need to go on your phone, there is apps to lower the blue light on your screens.
- no light: and when i say this i mean pitch black. like the last point this is because when there is light in your room it slows down the production of melatonin, one study suggested that light can even be sensed through the skin meaning that even if we wear eye masks our sleep can still be effected by light.
- temperature: the temperature of your bedroom has been linked to many health benefits to do with sleep the national sleep foundation suggests that we have a cooler room this would be roughly 15 -19 ℃ (60 - 67 ℉) this is because to initiate sleep we need to lower our core body temperature.