How did you sleep last night? A good night’s sleep can do wonders for us – we feel energetic and refreshed, our faces get lifted up and we look radiant. Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life. Hence we will be sharing with you 5 tips to obtain regenerative sleep.
What happens during Regenerative Sleep?
Regenerative sleep helps you feel good and it helps improve your mind’s capacity to function. A study in 2002 showed that a good night’s sleep improved motor skills by 20% while being awake had no significant increase to performance.
Quality sleep is also beneficial in your ability to solve problems. In another study published in Nature in 2004, scientists found sleep to be crucial for restructuring new memory representations. This in turn was found to improve the person’s ability to solve complex problems. According to the study, you can boost your chances of gaining new insight and ideas to problems simply by sleeping eight hours. The saying “Let’s sleep on it” has it’s basis for sure.
By being able to solve problems and learn new skills, you are essentially removing certain stresses away from your vicinity. You improve your ability to encounter tough challenges and to get over them without them turning into a huge problem in your mind.
By reducing stress, through regenerative sleep, you can also improve your skin’s health and not just feel more radiant, but also look the part. Testosterone production also increases when you are sleeping well. In other studies, low testosterone in men has been linked to sleep apnoea and its harmful effects and by improving your sleep, you can prevent these problems occurring.
Furthermore, sleeping well can even aid in weight loss. This is because lack of sleep has been linked with unbalanced insulin secretion, which is in turn cause obesity. The physical benefit of proper sleep can reduce your risk of cancer. Sleep is strongly shown to boost healthy cell division, which is crucial for fighting and preventing cancerous cells. Furthermore, the same study noted how irregular and insufficient sleep patters could cause abnormal metabolism, which can increase problems with your heart health as well.
One study of professional basketball players actually looked at the overarching benefits of quality sleep. The researchers found a clear link between better athletic performance and enhanced sleep. The players reported they had more energy and felt less fatigued during and after games. In fact, they didn’t just say the performance was better, but the mood improved as well. Sleep and its importance have become a big talking point in the past few years. If you need more convincing of its benefits, listen to this interview with Arianna Huffington.
Tip #1: Have a Bedtime Routine
You must keep to your body’s circadian rhythm, which is the natural sleep-wake cycle. Stick to a regular sleeping time as much as you can. Choose a time when you are naturally tired (try to make it before 10pm) and ditch the alarm clock.
Your body starts preparing for sleep as soon as the sun sets, because darkness sends a signal to your body to start producing more melatonin. As this happens, you become drowsier. This is exactly why you want to try follow the natural sleeping pattern. But it also means that if you are in a brightly lit environment late at night or are exposed to superficial light, you might find it hard to fall asleep.
Tip #2: Create a conducive Sleeping Environment for Regenerative Sleep
The Wall Street Journal reported on the latest research on the subject and concluded that science shows the ideal temperature to be 65 Fahrenheit or around 18 Celsius. Keeping the room relatively chilly and then nestling in under thick, comforting blankets will feel amazingly soothing. You might want to invest in a good blanket such as the AmPower Platinum Quilt to help keep you warm and snug throughout your sleep.
The AmPower Platinum Quilt is an anti-aging technology from Japan. It contains 14 types of natural minerals including platinum. The quilt is made and designed to allow our skin to breathe while we sleep so that our skin stays healthy and youthful.
In terms of sound, you would want to limit the noise levels. Since you can’t stop the outside world when you sleep, you should try white noise. It can block out background noise and it helps your body to relax. The Feather The Owl Diffuser produces soothing white noise throughout the night and is a cute addition to your bedtime routine.
Also, it would be ideal to sleep in complete darkness because melatonin is produced when you do so.
Tip #3: Eliminate EMF Sources
You should consider eliminating all sources of Electro-Magnetic Field (EMF) from the bedroom and avoid using the products that emit these close to your bedroom. EMF is emitted by most of your electronic gadgets such as smartphones and tablets. Although the studies on the effect of EMF and sleep are inconclusive, you might be a Highly Sensitive Person and find these fields disturbing. Therefore, you would want to eliminate all extra EMFs from your bedroom, especially when it’s close to bedtime.
Even if you don’t find a direct impact of EMFs on your sleep, having electronic devices in the bedroom can be disruptive – it can keep you hooked on watching things or browsing the web when you should be sleeping. Therefore, your smartphone and laptop should not have a room in the bedroom and you definitely want to start enforcing a rule that prevents you from using them an hour before your bedtime.
Tip #4: Aromatherapy
Aromatherapy and essential oils helps to relax the mind to aid in better sleep.
The recommended Essential Oils that help to promote a restful sleep are:
You may diffuse the above essential oils in your Feather The Owl diffuser before you go to sleep or you can DIY a pillow spray and spray it all over your pillow before turning in. Alternatively, you might slather some essential oils to the soles of your feet – the rubbing sensation can calm you down and the essential oils can help relax your body.
Tip #5: Supplements to aid production of melatonin
Last but not least, you might want to take supplements that can aid the production of melatonin such as SleepEssence.
We hope that these 5 Tips to Regenerative Sleep can help you improve your quality of life and wishing you guys a restful night tonight 🙂