IMPROVE YOUR SLEEP ROUTINE

Sleep is the time your body and brain processes and recovers from your daily experiences.  It is vital for mood regulation and healing.   Yet it is no longer just about the amount of sleep you’re getting but also the type of sleep, found in Sleep Cycles.  It is the Quantity and the Quality.

The Sleep Cycles

Your sleep is organised is in 90-minute sleep cycles.  Each sleep cycle consists of five sleep stages:

Stage 1 – Sleepiness

Stage 2 – Light Sleep

Stage 3 & 4 – Deep sleep

REM – Rapid Eye Movement (dreaming state)

 

HOW TO USE SLEEP CYCLES TO GET THE BEST NIGHTS SLEEP

1.Wake up in your light sleep cycle

The best time to wake up is during your light sleep stage.  You will feel most groggy and tired if you wake up during your Deep sleep or REM stage.

2. Know when to wake up using the 90-minute rule

If you have a set time to Wake Up use the 90-minute cycle. Work your way backward from the time you wish to get up in 90 minute slots. This will tell you when you need to go to bed in order to wake up in your light sleep cycle i.e you wish to get up at 6am then times to go to bed are 9; 10:30 or 12am.

3. Take into consideration your pre-sleep time

If you are not asleep at the start of your intended 90-minute cycle (i.e 10:30 for 5am wake-up) then you will struggle to get up at your designated time. Take into consideration pre-sleep time, thinking how long it normally takes for you to get to sleep.

4.Get up when you wake up

If you can wake up naturally then get up straight away when you wake up. Try not to go back to sleep. You will often go into a deeper sleep which, if broken, leads you feeling groggy and tired when you wake up again.

 

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MORE TIPS TO HELP YOU SLEEP BETTER

Eating Dinner Early: Eating dinner early gives your body enough time to sufficiently digest so your body is not spending energy on digestion and putting all its resources into healing and processing.

No Caffeine in the Evening: An obvious one.  Stick to decaff after lunch.

Consistent Wake-Up Times: Keeping your wake-up time consistent helps regulate your body clock.

No Electronics Before Bedtime: Removing electronics an hour before bed time reduces stimulants which effect sleep.  Allow your brain to switch off so it can begin the recovering process.

Light Reading: Reading a book (preferably a paper book) in soft light helps your brain gradually unwind and transition into sleep.

Sleeping in a Dark Room: Keeping your bedroom dark will help prevent any light interference.

 

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