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Getting quality sleep is important for so many reasons. It’s a time when our bodies eliminate waste, and we consolidate memories and experiences. Our bodies heal in sleep, muscles grow. Our immune system stays strong when we get good quality sleep. The day after a good night’s sleep, you might notice energy is better, conversations flow better, more focus. You can easily see why it’s so important.
Turning Off Screens
There are simple steps you can take to get a good night sleep. And there are things to avoid as well. Here is the first one and it’s very easy. Turn off screens, or put on a dimmer (like the app FLUX), to eliminate the blue light (which stops melatonin production), a couple hours before sleep. This is one of the most important things because screens are so prominent (and side note: the book “Silent” by Thich Nhat Hanh mentions technology fasting). If you use a screen later at night, when the sun is down, try going without it for a day or two, or putting on FLUX. Just make that small change and note the shift in ability to sleep well.
Night Time Routine
This created a shift for me- when I started with a routine. The point of this is that every night your body knows that at a certain time, you’ll be slowing down and going to sleep. Anything that calms you can be part of the routine. It might change over time but something like screens off, chamomile tea, reading or meditation/prayer. These activities put the body in a restful state.
Sounds
In the book “Go Wild”, it’s mentioned that when we sleep, we are still scanning for cues of safety. In terms of evolution that would mean fire crackling and calm conversation. So if you sleep with soothing sounds playing, you can see how that’d keep the body relaxed and in deep sleep. You can search Youtube for relaxation or sleep music. These sounds can help calm the body for sleep.
Avoiding Caffeine/Substances
Caffeine stays in the system for a while so if you have any, it’s best in the late morning/early afternoon. Same with any other substance- just don’t have anything because they disrupt sleep and harm the body. Stick with filtered water. The other thing is that if you avoid caffeine later in the day, you’ll get a good night sleep and won’t feel like you need much caffeine the next day, but that’s up to you.
There are other ways to optimize sleep, but to keep it simple, even working with 1 or 2 of the above can shift things for you. Implement them and just take notice… write it down. Small changes make a big difference.
Wishing you health and strength!
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