In the last article, I discussed ways to avoid burnout. As you know, running a body on low fumes only leads to a harder crash and burn. I also mentioned how important getting an adequate amount of rest is, though what is the deal with getting sleep versus needing to sleep? Most adults need over six hours of sleep, but despite this, many of us get less than seven. Perhaps it has been a busy day, or you have not established a proper sleep routine for yourself. Regardless of the circumstances surrounding your situation, it could be helpful to apply the following five pieces of advice.
SET UP YOUR ENVIRONMENT: Make sure that the room temperature is set to a comfortable setting, the artificial lights are off or dimmed, and have noise levels below 35 decibels. A deep sleep can only be achieved if your brain’s internal clock is aligned with a state of rest.
LIMIT YOUR EXPOSEURE TO BLUE LIGHT TWO AND A HALF HOURS BEFORE BED: To tell you to ditch your devices before bedtime is shortsighted, instead you should tweak the brightness settings to ‘Night Shift’ and ‘Reduce White,’ or if you do not see those options, search for ‘Bedtime Mode.’
GO FOR A WALK: Whether you walk for a quarter of an hour or more, just be sure that your pace is light and steady. As you take in the sun’s rays, your body naturally begins to produce melatonin, a hormone that controls your body’s sleep-wake cycle. Once you’ve completed your walk you will also have a clearer state of mind.
TRY A DEEP BREATHING EXERCISE: When you find yourself doing controlled breathing exercises, your heart rate and cortisol levels gradually decrease. Simultaneously, your parasympathetic system, the one in charge of your relaxation and digestion functions, also comes to a standstill. You will find yourself in a peaceful state in a matter of minutes.
AIM FOR OVER SEVEN HOURS AND A QUARTER OF SLEEP: Most doctors recommend that we get over six hours of quality sleep, and they are right. Your body goes through two stages of sleep, Rapid Eye Movement and Non-Rapid Eye Movement, both of which contribute to the body’s restoration process.
Treating sleep as a luxury instead of a necessity has become a habit in the modern world. When you feel well rested, you can find that it is easier to thrive in your environments. You do not have to be consistent with your routine, and it is okay to slip up at times. The main thing that matters are that you feel confident enough the next morning and willing to tackle the day headfirst.
