So, in my last post I shared 13 relatively simple tips that should help you sleep better! I've already started practising some of them and I would like to share with you my first impressions. As I promised, I will write a bit more about each of the tips I mentioned.
ENJOY THE DARKNESS
Apart from this tip sounding like a regular rock song title, it should also have a positive impact on your health. Research has shown that exposure to light during the night could affect hormones which regulate appetite and increase the risk for weight gain. Women who are exposed to bright light during sleep also have a 22% higher risk of developing breast cancer. Even exposure to dim light is not harmless and could lead to depression.
Why is that so?
Well, it seems that light during the night supresses melatonin levels and raises cortisol production. Melatonin is a hormone that controls your sleep and wake cycles. Its levels depend on natural (and indoor) light exposure - when it gets dark outside, melatonin levels go up, which causes you to be sleepy in the evening. Bright lights can disrupt melatonin production, which can create sleep and other problems. The hormone cortisole has an opposite effect, and its levels should remain low during the night, in order for us to sleep well.
My experience?
I know people who need total darkness so that they can sleep. I am not one of those people. It's easy to turn off all the lights and close the blinds, but I just don't like the feeling. Somehow I feel like I'm closed in a box, if that makes sense. However, I do plan to continue doing this, and I hope that I will see some positive effects during the next few weeks.
BREATHE FOR SLEEP
Breathing techniques can help us calm down, ward off stress, and also fall asleep faster. When you breathe slow, your heart rate slows down, too. The brain then gets the signal that you are calm and, as a consequence, the whole body relaxes as well. There are a couple of popular relaxing breathing techniques, with the 4-7-8 one being one of the most well-known:
- Inhale through your nose while you count to 4.
- Hold your breath for the count of 7.
- Exhale through your mouth to the count of 8.
- Repeat 5 times.
My experience?
Guys, I think this actually works! I don't fall asleep instantly, but I've noticed I don't toss and turn like I usually do. I modified the counts a bit and I basically do my own 5-5-5 method and repeat 5 times.
I would say that I need maybe up to 10 minutes to fall asleep thanks to this. However, I didn't sleep sufficiently a couple of nights this week (5-6 hours, which is certainly not enough), so that could also be the reason why I fell asleep fast. Or maybe 10 minutes is not fast enough, what do you think?
Like I said, I will slowly incorporate most, if not all of the better sleep tips I wrote about into my daily life. Some of them I am following already, like limiting my caffeine and alcohol intake. Oh, and I don't do naps. Still, I plan to write about these tips as well, as they might help some of you with your possible sleep problems.
Better Sleep Challenge: 13 Tips for Getting a Good Night's Sleep
Better Sleep Challenge: 2 More Tips That Can Help You Fall Asleep Faster
Better Sleep Challenge: First Impressions
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