Your health can be greatly improved by improving the quality of sleep you get each night. It is of the same significance as maintaining an active lifestyle and eating a healthy, well-balanced diet.
Even though it varies from person to person, the average adult needs anywhere between seven and nine hours of sleep a night. Despite this, up to 35 percent of adults in Ireland are chronically sleep deprived.
Lack of sleep can put your safety and health at risk; it is imperative that you make protecting and prioritizing your sleep a daily priority to avoid these potential dangers.
Importance Of Have A Good Sleep?
Your sleep cycle is controlled your body's natural cycle, which determines when you feel sleepy and ready for bed, as well as when you feel refreshed and alert. This clock follows a pattern that repeats every 24 hours and is called the circadian rhythm. If you are not sleeping correctly, or if your quality of sleep is not good, you'll find that you're more exhausted than usual during the day. All things working well, melatonin will release slowly as darkness falls and will reach it's height in the evening, just before it's time to go to bed, allowing you to nod off easily.
Adenosine is an organic substance that is created in the brain, and there is a possibility that it is connected to the sleep drive, also known as sleep-wake homeostasis. The levels of adenosine rise during the day as you grow more fatigued, and then the body begins to break down this molecule when you sleep at night. The reason why coffee is so good at keeping you alert is it contains adenosine blockers which inhibit the production of adenosine, hence, you feel more alert.
Light is another factor that might affect the circadian rhythm. When the eyes are exposed to natural or artificial light, signals are processed in a brain region called the hypothalamus, which comprises a specialized cluster of nerve cells. Another hypothalamus part is called the suprachiasmatic nucleus located within the hypothalamus. These signals assist the brain in determining whether or not it is daytime or night-time.
Melatonin, a chemical that causes sleepiness, is produced by the body when it detects a decrease in the amount of available natural light in the evening. The body will begin to secrete the hormone cortisol when the sun rises in the morning. This hormone is responsible for promoting energy and alertness and can also be used in dealing with stress. If you have too much cortisol produced , you may notice you are less capable of dealing with everyday stresses. Watch out for this one!
How To Optimize Your Sleep To Be At Your Best
Sleep is an integral part of daily life, and here is how you can optimize your sleep.
Habitual: Here is how to make it a habit. Maintain A Consistent Schedule For When You Go To Bed And Get Up. Both the strength of habit and the capacity to make the most of your everyday rhythm can be harnessed when you adhere to a consistent schedule for when you go to bed and when you wake up (even on the weekends).
Make Sure You Have A Cool Environment To Sleep In: Your ability to fall asleep is hindered by hot conditions at night and chilly temperatures during the day. When possible, you should choose to have cold evenings and warm days; one easy way to do this is by opening your window in the evening to allow for cool air circulation. We have Chilisleep cooling pads here
Exposure To the Light: Sleep In Utter Darkness. If there's too much brightness in your bedroom, you won't be able to fall or stay asleep. Because your brain can detect exposure to light through your eyelids even while you are asleep, it is important to block light from the outside and cover or disconnect items that emit light. You could try one of our sleep masks here
Avoid Blues Light At Night: It would be best if you powered down all electronic devices, including phones and computers, one hour earlier than your typical bedtime. Melatonin, the hormone that regulates sleep, is produced in lower quantities because of using these devices. Turn down the lights, get a good book, jot down some thoughts in a diary, meditate, or just think about your day. More on anti blue light devices here
Training: If possible, you should work out in the late afternoon. Because of increased body temperature and a peak in protein synthesis around this time, the afternoon, specifically between 3pm and 6pm, is the best period for physical performance. Because exercise in the evening lowers melatonin production and raises cortisol levels, this time of day is not recommended for sleep.
Train With Caution: Increased cortisol levels and circadian rhythm disruptions can result from excessive exercise, particularly when combined with a stressful lifestyle or inadequate nutrition. It is unlikely that this will be an issue for you if you keep your stress under control. A great way to counteract stress is breathing techniques- in for 4 seconds , hold for 7 seconds and breathe out slowly for 8 seconds. See our relaxation devices here
Nutrition/Supplementation: If your body is low on essential vitamins like vitamin C , you could be more likely to pick up infections. Vitamin D3/K2 supports the circadian Rhythm. Ashwaganda is a great sleep support supplement to try as well as a magnesium. Caffeine is a potent performance-enhancing stimulant that can save the day when you need to function. Caffeine use in the afternoon should be avoided because it has been shown to raise the stress hormone cortisol levels, making it more difficult to be asleep. Shop our range here
In March 2022, the company was established with a mission to improve the quality of sleep and well-being of people all over the world by providing functional and practical goods and services of the best quality to help you be at your best.
Dave Saunders, the company's founder, has a history of chronic insomnia and realized there is a demand for a marketplace that combines Sleep, Health, and Well Being so that customers can shop for all their requirements in a single location. A good night's rest is the first step toward a healthy lifestyle.
Because Knightsleep is built around reliability, honesty, and science, you can rest assured that we will make every effort to provide you with the most pertinent tools that are now accessible to fulfill your requirements. Because of our core beliefs, we can have the self-assurance from knowing we are helping individuals to the best of our ability. Begin the journey with us today and be sleeping like a baby in no time!