Sleep deprivation can be the cause of many health problems. Aside from eating healthy, exercising and doing skincare routines, sleep is an often overlooked aspect. If you don’t get enough sleep, you can experience irritability, frustration, increased hunger, fatigue and conditions such as heart disease, type 2 diabetes and high blood pressure. People have trouble getting a good night’s sleep, which lasts a minimum of 7 to 8 hours, either because they have trouble falling asleep or staying asleep. Increased screen exposure, too much caffeine consumption at bedtime, anxiety, restlessness, insomnia and more can lead to such a situation.
How can one improve their sleep cycle? Andrew Huberman, a neuroscience expert at Stanford University, shared some tips on how to improve your sleep cycle. “Here I am detailing 10 things anyone can do to support a better night’s sleep,” he captioned his Instagram post.
- Watch sunlight after waking up for 30-60 minutes, repeat in the afternoon, before sunset.
- Get up at the same time every day, but you can go to sleep when you first start to feel sleepy.
- Do not consume caffeine within 8-10 hours of bedtime.
- If you have insomnia, sleep disorders, or fear of sleep, try self-hypnosis.
- Do not look at bright lights, especially bright overhead lights between 10pm and 4am.
- A daytime nap should be less than 90 minutes, or none at all if possible.
- If you wake up in the middle of the night and then have trouble going back to sleep, consider doing a Non-Sleep Deep Rest (NSDR) protocol.
- Expect to feel really alert ~1 hour before your natural bedtime. This is a naturally occurring spike in wakefulness that sleep researchers have observed.
- Your room should be cool and dark, also make sure there are layers of blankets that you can remove.
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