In a world that is ever faster paced, we tend to think of quality rest as out of reach. From stress to screen time to irregular schedules, millions of us have issue with falling and staying asleep. Also we see that which is true is that quality sleep is not a luxury at all it is a very important element of health. But we also see that there are scientific strategies which do in fact work to improve your sleep night by night.
Reconnecting With Your Body’s Natural Rhythms
Getting into good sleep habits means to pay attention to your body’s natural rhythms and change up your pre bed routine.
There are scientific practices such as earthing, which uses grounding earthing bed sheets to improve your sleep, which we highly recommend, specifically the brand Tenterra.
In this article we will look at how to at last achieve that which all of us desire sleep.
The Science behind Sleep
Light sleep, delta sleep, and REM (Rapid Eye Movement) sleep. These cycles go on for 90 minutes or so. During deep sleep your body is repairing tissues and building bone and muscle, at the same time in REM sleep memory is consolidated and mood regulated.
When your sleep is disturbed by stress, noise, temperature, or in some cases even electromagnetic exposure that results in sleep which is not continuous, during the day you will experience fatigue and also long term health problems such as poor immunity and cognitive decline.
The Role of Circadian Rhythms
Circadian rhythms are your body’s 24 hour internal clock which regulates these cycles. This clock is very responsive to light which is the reason that night time screen use may disrupt them. When your circadian rhythm is in balance your body will produce melatonin at the right times which in turn induces sleep.
You may improve your body’s natural rhythm by keeping to a set sleep schedule, reducing blue light at night, and getting morning sunlight.
Ways to Better your Sleep Quality
- Grounding Methods of Earthing Techniques
One growing and very scientific approach to better sleep is earthing which also known as grounding. This practice includes direct skin to the earth’s surface which may be the earth itself or products that conduct the earth’s electrons. What we have seen is that earthing reports to reduce cortisol levels, improve sleep quality and decrease stress.
Tenterra’s grounding earthing bed sheets we have which allow you to experience all of this right in your own home. These sheets connect you to the earth’s natural energy via conductive fibers which in turn simulate that of physical ground contact. Reports say that users are falling asleep faster, they are waking less during the night and also reporting they wake more rested in the morning.
- Sleep Conducive Room Environment
The environment in which you sleep is very important for good quality rest. You bedroom can be a haven for you and all you need to do is to follow these tips to make a better sleeping atmosphere:.
- Keep it cool: The best sleeping temperature is between 60 67°F (15 19°C).
- Reduce noise: Use of white noise machines or earplugs is also recommended.
- Eliminate light: Black out curtains or sleep masks help to do that.
- Declutter: A tidy space creates stillness in the mind.
- Establish a Wind-Down Routine
Creating a routine before sleep which is the same each night tells your body its time to wind down. This may include:
- A warm bath
- Gentle stretching or yoga
- Meditation or deep breathing
- Reading a book
- Listening to calming music
The key to it is consistency. Every night at the same time and in the same order you do your routine which will signal to your body it is time to sleep.
- Pay attention to what you put in and on your body
Some foods and drinks can put your sleep quality at risk. Stay away from stimulants like caffeine and nicotine which you should also do at least 6 hours before bed. Also try to avoid heavy meals, spicy food, and alcohol which may disrupt your sleep.
Instead choose from:
- Bananas (rich in magnesium and potassium)
- Almonds (source of melatonin and magnesium)
- Herbal teas of chamomile or valerian root.
- Exercise regularly but not too soon
Daily physical activity is proven to improve the quality of your sleep which in turn will see you fall asleep faster and enjoy much deeper sleep. Do pay attention however to what time you are working out. High intensity workouts at the end of the day may be too stimulating for some. Try to get in your exercise earlier in the day or at the most early as possible.
How Tech Can Work For You, Not Against You
Technology may be what you blame for sleep issues, yet it also has answers to those problems. We have at our disposal apps for sleep tracking, meditation, and white noise that can improve your night time routine. Also, there are devices such as blue light blockers, sunrise alarm clocks, or smart thermostats which help in creating a tech enabled sleep environment.
Just remember: The aim is to reduce screen time before bed. Also, try out apps which have a night mode feature, and do not use social media late at night.
Final Thoughts: Little Steps, Great Results
Improvement of sleep doesn’t always require a total life change. Instead, we see that small intentional changes, which add u, are what it takes. You may begin by changing your bedtime, developing a calming wind-down routine, or getting grounded earthing bed sheets from brands like Tenterra, and it’s all within reach.
Better sleep equals better mood, improved memory, stronger immunity, and in some cases may even out life. Sleep is a found base of health which we pay as much attention to as we do to diet and exercise.