Author: Jamie Logie / Source: Lifehack
Do you want the secret to health and wellness?
Sure you do, everyone does. Everyone is looking for the miracle supplement, workout or tip that can change their lives seemingly overnight. Well such a thing does exist, is available to you anytime, and will cost you nothing.
It’s sleep — specifically deep sleep.
The Epidemic of Chronic Sleep Deprivation
If you’re like the majority of the population, you are probably depriving yourself of it on a nightly basis.
Sleep has been called the “force multiplier” in that it has the ability to enhance, or worsen, whatever state that you’re in.
If you are eating well, controlling stress, and exercising often, then getting good sleep on top of all that will help enhance the benefits of all those healthy things that you’re doing.
On the other hand, if you are eating poorly, not exercising, are constantly stressed, and overdoing it with medications or other substances, a lack of sleep is going to compound and multiply everything.
It’s like being kicked while you’re down
And when you are chronically sleep deprived, it really does a number on you. A lack of sleep can keep your body in a constant state of stress and over time this can get pretty ugly. Elevated stress hormones can be involved in creating a bunch of pretty nasty conditions including the following[1]:
- Anxiety
- Headaches and dizziness
- Weight gain
- Depression
- Stroke
- Hypertension
- Digestive disorders
- Immune system dysfunction
- Irritability
How to Get the Best Deep Sleep
Deep sleep is so important for not only your body, but your mind.
Here are 10 ways to get the best deep sleep possible:1. Start Going to Bed Earlier
You’re going to bed too late each night. I get it though, there are too many distractions that can keep you up late.
First among all those is entertainment. The amount of programming through cable and streaming services could sink a battleship. It’s like there isn’t enough hours in the day to consume it all.
And let me tell you, there isn’t. When you combine this with the distraction of social media, you can find yourself still scrolling at 2 am.
You would be doing yourself a favor by putting off all those shows for another time and allow yourself to get to bed earlier. Trust me, those shows aren’t going anywhere and we’ve become content consumers, thinking it’s like an assignment to finish that next series on Netflix.
There is no assignment, those things are there for your enjoyment. So enjoy them on your on terms and don’t let them interfere with getting deep, consistent sleep.
2. Create a Wind Down Routine
This is key in getting deep sleep. Your body craves routine and responds favorably to it.
You want to create a wind down routine that you start at the same time each night and follow the order of. This wind down routine will allow your body to know that sleep is coming. This is going to allow you to fall asleep sooner and get that valuable deep sleep.
It doesn’t matter really what type of routine it is, but find out what works best for you and stick with it. It may be taking a shower and then reading or it may be some yoga and then listening to music. The key thing is that its important to create some structure for your body to help unwind with to eventually get that deep sleep.
3. Turn down the Light
Remember all that entertainment all around you? It may be seriously degrading your ability to get deep sleep.
We live in a 24/7 artificially lit world. As the sun sets, the opposite happens and your house springs into action. Lights are blaring, T.V’s are on, screens are being fully used. All this artificial light is disrupting your circadian rhythms and throwing off your ability to get deep sleep. The blue light emitted from electronics has the ability to prevent melatonin release from the brain which is crucial in your sleep cycles.[2]
So turn off those electronics 1 to 2 hours beforehand and you’ll be surprised at the positive impact this can have.
4. If You Really Have to Use Those Electronics, Make Use of These Tools
There are going to be times when being on your laptop is required or you do have to use your phone. Fortunately, along with your modern technology, comes some ways to make them have a less harsh impact.
The first one is a tool for if you need to be on your lap top doing work. It’s called F.lux. This takes away that blue light from your lap top screen and gives it a more natural warm and orange glow. It can replicate the brightness all the way down to candle light and embers from a fire. Reducing the blue light is going to help you avoid the sleep disruption it causes.
I’m actually using it right now as I write this.
If you use an…
The post The Importance of Deep Sleep for Your Mind and Body and How to Get It appeared first on FeedBox.