5 Must-Do’s To Have The Best Sleep Of Your Life
Out of all the difficulties that we have in life, sleeping should not be one of them. Having a good night’s sleep is the primer we need to achieve a day full of motivation, energy, positivity and productivity. And while I don’t doubt that your reason for last night’s lack of sleep was the neighbor’s loud party that lasted until the late AM, it’s important to understand that most of the time, our inability to fall and/or stay asleep is self-generated. But no need to fret! If you’re driven enough to finally catch up on some decent Zzz’s, you will certainly be able to alter the bad habits that have been ruining your chances of having sweet slumber all along. Here are 5 rules that you must start following to get the best night’s rest-eye ever.
- Be An Early Bird
We’re not saying you need to start waking up at 5AM every day (including weekends?! No way!). But developing a steady sleep schedule will regulate your circadian cycle and help you to fall asleep at the right time. Let’s say you start training yourself to hit the sack at 11PM and to wake up at 7.30PM. That’s 8.5 hours worth of quality sleep that will have you jolting out of bed feeling refreshed. When the sound of that nauseating alarm goes off, ignore the urge to press the snooze button and force yourself to stick to the reliable sleep schedule.
- Lay Off The Electronics
If you want to fall asleep fast and stay asleep well, all electronics including the TV, your phone and your laptop should be switched off and put aside at least 1-2 hours before bedtime. Using electronics sparks up your neurons and increases brain activity, making it more difficult for you to fall asleep. Watching your favorite TV series may seem relaxing at first, but those cool action scenes are actually creating a war zone in your brain, which prevents you from being able to relax and power down.
- The Darker Your Room, The Better
All lights should be off when you are trying to sleep – no excuses. This may be particularly difficult for those of us who are used to keeping the bedside lamp on, but making the effort to ensure that your room is completely dark will be worth it. I know that some of you will argue with this point and say that you fall asleep faster when the lights are on, but your brain disagrees and here’s why:
When any type of light sneaks through our eyelids, our brain detects it and perceives this information as disturbance. More specifically, darkness promotes the release of melatonin while light decreases it. Melatonin is a hormone responsible for sleep regulation that signals our body when it’s time to calm down and fall asleep. So during your journey towards achieving the best sleep of your life tomorrow, close the blinds, switch off the lights and prepare for some great shut-eye.
- Let ‘The Sound’ Take Over
You can use binaural white noise to help induce concentration, relaxation and of course, sleep. Here’s how it works: Our neural cells communicate with each other by sending signals that produce electrical activity. Most of the time, this electrical activity or brain wave stays at beta (14-30 Hz), which is when we are most alert and stressed. During REM sleep, our brain waves are at theta (4-7.9 Hz) and during dreamless sleep our brains are at delta (0.1-3.9 Hz).
Listening to a specific sound can change your brain and signal it to reach a certain state. My favorite app to use is MindWave, which gives you 4 different options (Deep Sleep, Dream State, Meditation, and Concentration). Plug in your headphones and click on either Deep Sleep or Dream State for about 20 minutes before bedtime. You can also search for Youtube delta white sound playlists, although the first option is recommended.
- Use a Natural, High-Quality Sleep-Aid
If you still don’t have a good quality sleep aid sitting by your bedside table then I’m sorry but you are missing out on an entirely new level. And I’m not talking about buying a generic melatonin product but rather going for the best of the best out there. Ever heard of a sleep aid supplement that can provide brain-boosting benefits during your shut-eye? That’s right. We’ve recently discovered a product called Lumonol Luna by Avanse Nutraceuticals and we couldn’t be more impressed by the results.
The product contains soothing herbal extracts such as valerian root powder, passionflower extract, chamomile and lemon balm – all of which help to reduce anxiety, relieve tension and induce sleep. Luna is also packed with GABA – a naturally produced neurotransmitter that works by reducing brain activity. Luna’s ingredients will not only improve the quality of your sleep and help you fall asleep, but it will also enhance memory function and allow you to wake up feeling rejuvenated and more motivated than ever. Check out a more descriptive review of Luna here and make the first step towards having the best sleep of your life by getting yourself a bottle.