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Want to sleep better? Sleep Fundamentals: QQR 😴Quantity The typical adult needs sleep 7 to 9 hours of sleep per night. This ensures sufficient time for both deep sleep and REM sleep. 😴Quality Frequent awakenings (even if you don’t remember) or fragmented sleep represent poor sleep quality. 😴Regularity Stick to a consistent sleep schedule. This anchores your body's circadian rhythm(internal clock) Sleep Hygiene Basics- •Light In the evening, dim the lights in your home to signal the body that it's time to wind down. Use low-positioned lights and yellow tones. •Screen Exposure Minimize screen time at night. Apps like f.lux (zero-cost) that allow for dimming of screen •Upon waking, go outside for 10-15 minutes of morning sunlight. Sunlight suppresses melatonin and resets your circadian rhythm (internal clock) •Taking a warm bath or shower before bedtime can improve sleep deeply. •Food For most, eating approximately 2 hours before bedtime doesn’t typically impact sleep. Eating closer to bedtime can increase the likelihood of gastric reflux (heartburn) Avoid excessive fluid consumption before bedtime to reduce the likelihood of waking up throughout the night. •Wind-down routine to prepare the body and mind for sleep: Engage in relaxing activities, such as meditation, listening to music, podcasts, sleep stories, or reading a book. Avoid stimulating activities before bed, such as watching television, reading the news, strenuous exercise, or social media. Which one of these is a new learning for you? At Svastha.fit (स्वस्थ) we encourage you to prioritise sleep. Want to share some of your good sleep hacks? #sleep #wellness

Exercise and sleep quality: New research links daytime activity to healthy rest at night. 1. Increased levels of moderate to vigorous physical activity have been linked to improved sleep quality and reduced daytime tiredness. 2. The study highlights the importance of incorporating physical activity into daily routines for better sleep health. 3. Traditional advice for improving sleep often overlooks the impact of daytime activities on sleep quality. 4. The study utilized data from a diverse sample of over 1,000 children and adults to explore the relationship between physical activity and sleep. 5. Future research may focus on targeted interventions and specific types of physical activity to enhance sleep quality. Source: https://lnkd.in/eZX63axW #sleephealth #sleepbetter #healthandwellness #lifestylemedicine #remotework #healthylifestyle #healthyliving #wellnesscoaching #healthandwellbeing #wellbeing #workplacewellness #remoteworkers #remoteworkforce #wellness #holisticwellness

#NationalSleepAwarenessWeek is a great time to focus on improving your sleep habits and overall well-being. Here are some tips to help you get a better night's sleep: ⚓Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock. ⚓Create a Relaxing Bedtime Routine: Develop calming activities before bedtime, such as reading a book, taking a warm bath, or practicing relaxation techniques. Avoid stimulating activities like watching intense TV shows or using electronic devices. ⚓Optimize Your Sleep Environment: Make your bedroom comfortable and conducive to sleep. Keep the room dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if needed. ⚓Limit Screen Time Before Bed: Reduce exposure to blue light from screens at least an hour before bedtime. The light emitted from phones, tablets, and computers can interfere with the production of the sleep hormone melatonin. ⚓Manage Stress: Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Managing stress can have a positive impact on your ability to fall asleep and stay asleep. ⚓Seek Professional Help if Needed: If you consistently struggle with sleep despite making lifestyle changes, consider consulting a therapist or a sleep specialist for personalized advice and solutions. Remember, improving sleep habits often involves making gradual changes. Experiment with these tips to find what works best for you, and prioritize consistent, good-quality sleep for overall health and well-being.

Your 60 second performance MBA: Sleeping when Stressed Improving sleep during stressful periods is essential for overall well-being and resilience. Stress can disrupt sleep patterns, but with the right strategies, you can enhance the quality of your rest. Firstly, establish a calming pre-sleep routine to signal your body it's time to wind down. This might include activities like reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or progressive muscle relaxation. These activities can help ease the mind and prepare your body for sleep. Incorporating physical activity into your day can also improve sleep quality. Exercise reduces stress and tires the body physically, making it easier to fall asleep. However, avoid vigorous exercise close to bedtime as it can energize you, making it harder to fall asleep. Limiting exposure to screens at least an hour before bed is crucial. The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, the hormone responsible for regulating sleep-wake cycles. Create a comfortable sleep environment. Ensure your bedroom is cool, quiet, and dark. Investing in a comfortable mattress and pillows can also make a significant difference. Lastly, try to maintain a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, can help regulate your body's internal clock and improve your sleep quality. This tip is from my book Powerhouse. Check it out if you want to learn more about elevating your energy and health!

5 Expert tips to enhance your sleep quality - Explore these 5 expert tips, from ASMR to adjusting the temperature, to enhance your sleep quality. - https://lnkd.in/gFHGrqEi

Sleep regularity is more important than sleep duration. Experts recommend people follow healthy sleep habits—getting sunlight first thing in the morning, exercising during the day, and maintaining a calm bedroom environment—to help form regular sleep patterns.

When it comes to achieving optimal health, the importance of your sleep cannot be overstated. According to researchers at the Department Of Psychology, Bradley University, Illinois, sleep is not just about how long you sleep each night; the quality of sleep is equally—if not more—critical. While sleep quantity simply measures how many hours you spend asleep, sleep quality assesses how restorative those hours are. This includes factors such as how quickly you fall asleep, the continuity and efficiency of sleep, alignment with circadian rhythms, and the level of alertness during waking hours. According to the Centers for Disease Control and Prevention (CDC), the recommended amount of sleep varies by age group, ranging from 14-17 hours for newborns to 7-8 hours for adults over 65. Yet, despite these guidelines, an estimated 35.2% of American adults sleep less than the recommended seven hours per night, highlighting a widespread issue with sleep quantity. However, enhancing sleep quality can compensate to some extent for a lesser amount, as it ensures that the sleep one does get is genuinely refreshing, marked by rapid sleep onset, minimal nighttime awakenings, and high sleep efficiency. #sleep #circadianrythm #sleepquality https://lnkd.in/gAJsaspF

The Impact of Sleep on Daily Productivity and Focus In our fast-paced world, sleep is often sacrificed for the sake of productivity. However, this trade-off can be counterproductive. A growing body of research shows that adequate sleep is critical for maintaining focus, functioning effectively throughout the day, and achieving our productivity potential. In this article, we’ll delve into the ways sleep affects our daily […] https://lnkd.in/gn8fhNvV

💤😴 The Importance of Sleep: Tips for Improving Sleep Quality 😴💤 Quality sleep is essential for our physical, mental, and emotional well-being. Yet, in today's fast-paced world, many of us struggle to get the restorative sleep our bodies and minds need. Here are some tips to help improve your sleep quality: Establish a Routine: Aim for consistent sleep and wake times, even on weekends. This helps regulate your body's internal clock and improves sleep quality over time. Create a Relaxing Environment: Make your bedroom a peaceful sanctuary conducive to sleep. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows. Limit Screen Time: Reduce exposure to screens (phones, TVs, computers) before bedtime, as the blue light emitted can interfere with your body's natural sleep-wake cycle. Practice Relaxation Techniques: Wind down before bed with relaxation techniques such as deep breathing, meditation, or gentle stretching. These can help calm your mind and prepare your body for sleep. Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep patterns. Instead, opt for light snacks and herbal teas that promote relaxation. Stay Active: Regular physical activity during the day can improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous exercise close to bedtime. Manage Stress: Practice stress-reduction techniques such as journaling, mindfulness, or talking to a trusted friend or therapist about your worries before bedtime. Seek Professional Help: If you continue to struggle with sleep despite trying these tips, consider seeking help from a healthcare professional. They can assess your sleep patterns and recommend personalised strategies to improve sleep quality. Remember, prioritising sleep is not a luxury but a necessity for optimal health and well-being. By incorporating these tips into your routine, you can enjoy the restorative benefits of quality sleep and wake up feeling refreshed and rejuvenated. 😴🌙 #SleepHealth #QualitySleep #WellnessTips #RegenerativePsychology

How to improve sleep quality? || How can you sleep better? The fast-paced nature of contemporary living might make it difficult to take breaks and relax. It may make consistently getting a restful night's sleep seem like a fantasy. click here https://lnkd.in/ehYa3k4Z