Soft Skill - Sleep (Rest)

Pattern

A human’s natural sleep pattern is about 4 hours of sleep, then 2 hours of being awake, followed by another 4 hours of sleep.

Studies show that cuddling before bed helps to brain to relax - This reduces the process of overthinking, making it easier to fall asleep.

People who don't make their beds tend to sleep worse than those who do.

We lose on average 2 pounds of weight during sleep by exhaling.

Highly stressed people are more prone to chronic insomnia.

Lack of sleep is associated with excessive worrying.

Sleep until you are rested. A sleep deficit increases stress, which increases cravings, which leads to weight gain, especially in the upper abdomen.

If you sleep more, you'll be less sensitive to negative emotions.

Lack of sleep is associated with excessive worrying.

tips-for-the-best-night-s-sleep

  • Lights Out

Light disrupts our circadian rhythms–the evolved biological response to patterns of light and darkness. Light is the trigger that tells your brain to wake up and to prepare your body for motion. The light from TVs, computers, E-readers, and cell phones is actually disrupting to circadian rhythms, as the light from the screens excites your brain and prevents the processes that induce sleep from occurring.

  • Cool your room

When it's time to hit the hay, your brain works to tell your body's internal temperature to drop mildly, and that drop in temperature induces sleep. But if you're keeping your bedroom too warm–or too cold–your brain has to struggle more to get your body to the target temperature, and this can both keep you up and wake you up at night.

  • Cut off the Water Supply

Don't drink any fluids between an hour and a half to two hours before you go to bed, and you should at least reduce the frequency of these mid-night trips

  • Eat Dinner Earlier

Eating too close to your bedtime keeps your blood sugar levels elevated, and that makes it harder for your body to relax and go to sleep. Finish eating altogether roughly two hours before you turn in so that your body has time to digest and begin to unwind.

  • Relax a full hour before bed

Take at least a full hour before bed to do something relaxing. Watch TV, meditate, take a hot bath, or read a book (not a thriller!) so that your body has time to relax and become somewhat sedentary.

  • Get literate

Roughly 20 minutes to a half hour before bed, settle into bed and journal or read a book.

  • Don't work out in the evening:

Working out in the evening,has been shown to cause to decrease the quality of sleep.

  • Make a Schedule

An irregular schedule of waking and sleeping keeps the body from developing a sleep cycle, which makes it harder for you to go to sleep at night and harder to wake up in the morning.

  • Go to the Mattresses

If your mattress is too soft or too firm for your comfort, you should replace it. Mattresses that are too old lose their firmness (or softness, as the case may be) and need to be replaced. You should be able to stretch and turn over comfortably, even with a partner in the bed.

Naps

Documentation / Reference


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