In this guide, we’ll explore the science behind sleep, what can go wrong when it’s disrupted, the impact of poor sleep on productivity and health, and how you can improve your sleep quality and quantity.
The goal of any healthy lifestyle is to achieve better health—and sleep is no exception. Studies show that getting enough sleep helps our bodies build muscle, improve our energy, and ward off stress. The American Academy of Sleep Medicine found that people who get fewer than six hours of sleep a night are at increased risk of developing diabetes and obesity, and research suggests that insufficient sleep could lead to serious health issues, including a higher risk for heart disease, cancer, and stroke. So how can we achieve better quality sleep? According to sleep expert and founder of the Sleepless in America Podcast, Dr Matthew Walker, there are three things you need to do in order to ensure that you’re getting the best sleep possible:
Be smart about your time – Make sure that you go to bed when your body tells you it’s tired. When you’re too exhausted to fall asleep right away, don’t worry if you spend the first hour or so awake in bed; you’ll probably fall asleep eventually.
Avoid distractions – Eliminate all screens from your bedroom before you go to bed and don’t look at them for at least an hour after you wake up in the morning. A study conducted at the University of Pittsburgh Medical Center showed that people who spent an hour with their eyes closed before falling asleep saw a reduction in their level of anxiety and were more likely to fall asleep within 30 minutes of lying down. Finally, avoid caffeine in the evening.
Avoid naps – If you absolutely need a little extra energy throughout the day, try to avoid taking a nap in the afternoon, as it may disrupt your nighttime sleep. In the next section, we’ll explain how sleep works, what can go wrong when it’s disrupted, and how you can improve your sleep quality and quantity. How Sleep Works To understand why getting enough sleep is important, it helps to understand how sleep works. The brain controls sleep through a hormone called melatonin, which makes our body feel sleepy and helps us get to sleep at night. Our bodies release serotonin during sleep, which increases the feeling of well-being that we get when we wake up. Serotonin also helps us fight depression, so the more serotonin we have in our system, the happier and more energized we are.
Today, we'll share the most important, cutting-edge sleep science—and you’ll learn exactly which technology and personalized sleep improvement programs are the most effective and proven to help you get better sleep.
Sleep Better Through Technology:
Technology is revolutionizing our lives, and it’s also changing our relationship with sleep. Today, there are sleep trackers available for everything from smartphones to fitness trackers, all of which monitor your sleep quality and quantity in real-time. According to a recent study, one-third of U.S. adults use at least one wearable tech device, and more than half of all American households own at least one, which means that these devices have become an integral part of many people’s daily lives. They’re so convenient, smart devices like smartphones and fitness trackers have become the go-to choice for people who want to monitor their sleep patterns. These devices can even help you achieve the elusive eight hours of sleep that we know is ideal.
Personalized Sleep Improvement Programs:
Personalized sleep improvement programs are programs that are specifically designed to help you sleep better. While some programs work on a large scale and are designed to help many people, others are more targeted, which means they focus on helping specific individuals. One of the most popular programs, called “Couch To 5 a Day,” is based on a study conducted by Harvard University that discovered that people who slept between six and eight hours each night were significantly less likely to develop diabetes and heart disease than those who slept fewer than five hours. Other programs are based on the fact that when we sleep, our bodies release a range of hormones and neurotransmitters that play an important role in how we feel. Because sleep plays such an important role in our overall health, it makes sense that there are specific products available that help improve your sleep quality. Many programs advise you to shop at New Phase Blends to improve your sleep quality along with their programs. These products complement the programs and help you get results much faster – the more you practice and commit to your new habit, the more you’ll achieve. The best part is that the above programs are free and available to you no matter where you live or what your income is. And they’re easy to integrate into your life, which means that you can start getting better sleep right away.
Tools for Creating Your Perfect Night’s Sleep:
You can also use the tools you already have at your disposal to make your bedroom a better place for sleep. For instance, a recent study published in the journal Sleep found that people who used eye masks had more restful nights of sleep than people who did not. The study also found that people who used humidifiers in their rooms reported more restful nights than people who didn’t use humidifiers. These are just a couple of examples of the ways that you can make your bedroom a more conducive place for sleep. If you’re looking to improve your sleep quality, check out the following sleep improvement programs: The American Academy of Sleep Medicine has compiled this list of the best sleep trackers and apps to help you better monitor your sleep.
Sleep Better at Night With the Right Equipment:
If you need to know how to get better sleep at night, there are plenty of different devices and tools that will help. You can choose from any number of different mattresses that are designed to help you sleep better, including memory foam mattresses, adjustable base mattresses, and even hybrid mattresses. There are also smart beds like the Nest Bedding Smart Bed, which is equipped with a Nest Learning Thermostat that can monitor and control the temperature throughout your home. You’ll also find smart lamps that can also help you get better sleep, like the Philips Hue White and Color Ambiance LED lamp.
When it comes to headphones, the iHome Wireless Music System is one of the best-reviewed options on the market, as it can connect to up to four wireless devices simultaneously. If you want to track your sleep, you can use the Jawbone UP24, which is the most popular sleep tracker in the world. You can also use any number of other devices to track your sleep patterns, including the Sleep Number bed, which lets you set the ideal amount of pressure that will make you feel more comfortable while sleeping.
How to Use the Best Sleep Apps and Devices:
If you have been struggling with poor quality sleep for years, you might be wondering how to make a change. But it doesn’t have to be a drastic or difficult decision. With a little guidance, you can start making the changes to your lifestyle that will allow you to get better sleep. Start by selecting a sleep improvement program that you think will work best for you. If you want to start tracking your sleep, you can choose from the range of products and programs that are available. However, if you want to be able to track multiple things, such as sleep, activity, and heart rate, the Jawbone UP is the sleep tracker that you should consider. You can also use the Fitbit Flex, which is the first smartwatch on the market that can help you monitor your sleep.
How to Keep Your Cellphone From Interfering with Your Sleep:
If you have been experiencing poor sleep quality, it might seem like your cellphone has some control over your sleep, but this is not the case. In fact, there are a number of ways that you can keep your cell phone from interfering with your sleep. The most obvious way to do this is to leave your phone out of your bedroom. This will keep your mind from being preoccupied with text messages, emails, and other notifications. If you need to make sure that your phone is out of reach, you can use the iHome Wireless Music System, which is one of the best Bluetooth speakers in the world.
Conclusion:
If you’re struggling with getting better sleep at night, then you should know that you don’t have to suffer through it anymore. Instead, you can get better sleep quality for less than $100 with the right information and products. Are you tired of waking up feeling like you slept like a baby? Are you always tired and just need a good night's sleep? Well, you can use all the information that we shared in this article to finally get a good nights' sleep!
