9/3/2023 0 Comments Increase deep sleep quality![]() ![]() Aside from the dreaming state (rapid eye movement ), other sleep stages occur that range from light to deep sleep. Research shows that sleep quality dissipates with age. A sleep analysis performed with an electronic wristband indicated that those who took NMN spent more time at night in the dreaming state and in deep sleep.The PSQI revealed that subjects who took NMN took less time to fall asleep than those who didn’t take it.Taking NMN for 12 weeks enhances sleep quality scores evaluated with a sleep test called the Pittsburgh Sleep Quality Index (PSQI).Try experimenting with a few of these strategies, discover what works, and hold on to what’s best for you, your body, and your sleep. Rome wasn’t built in a day!Īnd, always remember, sleep is different for everyone, and what works for some may not work for you. Stick with a new technique for at least a week to give your body time to adapt to the changes and reveal any effects. If the idea of a good night’s sleep feels foreign to you, try out any or all of these tips and see how they impact your sleep quality. Try to take your naps before 3pm, as naps too close to your ideal bedtime can make it difficult to fall asleep and stay asleep at night. Naps Are Great for Recovery but Remember to Time Them OutĪnd finally, taking a nap is a great way to rest and recover, but there are good and bad times to take for them. Your internal clocks respond to these sleep cues and your body will thank you. Taking the TV out of the room, leaving your phone charger on the kitchen counter, or making sure your work from home setup isn’t next to your bed can help you create an environment reserved only for sleeping. Reserving your living room for media consumption and making it home base for all your screens can get you in the habit of sticking to tip #1 in this list. If you can, creating separation in your home or apartment can really make a difference. ![]() As little as thirty minutes of activity a day can set you up for a good night’s sleep. Go for a run or just a casual walk around the block to avoid sitting for long periods. Keep in mind that soda, tea, and even chocolate can contain enough caffeine to disrupt sleep as well. It can also disrupt a key signal in your brain, adenosine, that helps your body regulate your internal clocks. Caffeine raises your heart rate, making it more difficult to fall asleep. The effects of a late afternoon coffee can last much longer than you think. Once the alcohol’s effects wear off, you may also wake up continuously throughout the night. Trade That Late-Night Glass of Wine for Some Extra SleepĪlcohol may help you feel relaxed before bed, but too much can rob you of highly valuable REM sleep. Think about it like you would a muscle: the more you practice engaging your rest-and-digest system while you’re awake, the easier it becomes to generate that same response at night and get some quality sleep. However, if you reserve time to unwind–by employing practices like mindful meditation, taking a relaxing bubble bath, or reading a novel–you train your body to enter a relaxed state. Of course, this one is easier said than done. An elevated metabolism or heart rate can disrupt your sleep, so it’s best to avoid exercise and heavy meals in the 3 hours prior to your ideal bedtime. ![]() When you head to your favorite 24-hour late-night food establishment or hit the gym too close to bedtime, your deep sleep takes the hit. Save Your Large Meals & Heavy Workouts for the Daytime Your body temperature decreases to initiate sleep, so a cool room can give you a head start. Warmer? Colder? Somewhere In The Middle? Regardless of your temperature preferences, physiology and science both point to the ideal nighttime room temperature being around 65 degrees Fahrenheit (18 degrees Celsius). If you set a reasonable bedtime window and stick to it, even on weekends, it can help you maintain your natural circadian rhythm and be rested and ready when your morning alarm goes off. Improving sleep starts with consistency, so becoming a creature of habit can go a long way. Stick to Your (Reasonable) Bedtime, Even on Weekends By tuning out earlier, you can make sure your circadian rhythm isn’t disrupted by your screen’s blue light. Give Your Screens a Break at Least 1 Hour Before Bedīeing under the covers is more comfortable than the couch, and your phone could probably use a charge, so give your phone, tablet, or TV a break and yourself some time to wind down before bed. Oura’s Ten Tips For Better, Deeper Sleep 1. ![]() With these sleep tips, you can start cracking the sleep code and put yourself on the path towards a good night’s sleep. We’ve all uttered these familiar phrases more than a few times in our lives, but they never seem to make a difference. “Last night was rough.” “I just couldn’t fall asleep.” “I kept waking up.” ![]()
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