Yes, this makes sense because the body loves routines, firm behaviorpatterns and regularity.
Why are most people often tired and exhausted on Monday mornings?If you get up early from Monday to Friday and then go to bed late at the weekend and sleep for a long time, then this affects the quality of sleep.
How to improve your sleep and have more energy and vitality:
Sleep = process of mental and physical recovery
Many scientific studies show the link between poor sleeping habits and a variety of physical and mental illnesses.These include heart disease, obesity, burnout, depression, cognitive impairment, cancer, and Alzheimer’s disease. It doesn’t have to be that bad, but it’s awkward when you feel tired and exhausted during the day.
The optimal sleep duration?!
When was the last time you woke up in the morning, got ripped out of a dream, and got out of bed really hard?You often feel like you haven’t slept all night. The problem is usually that you were awakened in the middle of a deep sleep phase.
To avoid this, you should plan your sleep in 90min sections.Because our sleep takes place in 90 min sleep cycles and consists of three phases: light sleep, deep sleep, REM (Rapid Eye Movement) sleep. For example, if you want to get up at 6 o’clock, you can calculate your sleep time. So you should sleep either at 10:30 p.m. or at 0:00 a.m., at 5 or 4 sleep cycles. Of course, there is always something in between, so you should never judge sleep day after day, but look to get 28-35 sleep cycles per week (i.e. an average of 4-5 cycles per night). If you had a short night, however, there is no point in “making up sleep”. Then make sure that you get your ideal number of cycles again and use controlled recovery phases (more on that at once).
How to use light to control your sleep rhythm:
The most effective tool to determine the rhythm is light.
Basically, our sleep is determined by the circadian rhythm.The circadian rhythm “regulates our body’s systems such as sleep and eating habits, hormone production, temperature, attention, mood, and digestion in a twenty-four-hour process that is tuned to Earth’s rotation.” When it gets bright in the morning or when it gets dark in the evening, certain processes are triggered in our body that determine our sleep rhythm.
In the evening you should avoid being in very bright light.This signals to your body that it is still day, which is why the production of melatonin, the sleep hormone, is not yet initiated. Since nowadays we are often still on the phone until deep into the night, it is extremely important to turn on the blue filter. On both iPhone and Android devices, it is possible to activate a Night Shift mode. Mine starts automatically from 7 p.m. to 6 a.m. If you have to work on the computer for a long time or still want TV, then you could also wear blueblocker glasses, for example.
In the morning, it is important that you go into daylight or in bright light immediately after getting up.This causes melatonin production to be stopped while serotonin is released, which makes you more alert. There are daylight lamps and alarm clocks that support this process. I have also bought one of them, which I will also be testing in the near future.
How your bedroom affects you:
Nick Littlehales describes the bedroom as a “mental and physical recreation space.”First of all, you should feel comfortable and safe there. There should be order in your bedroom. The most important thing, and this is again related to the circadian rhythm, is that it is completely dark at night. So that neither light comes through the windows nor artificial light is generated by technical devices. It is often the case that the TV, the alarm clock, or the charging cable have small lights that light up all night. It is therefore recommended not to take any technical equipment into the bedroom at all.
Which bed should you have?
A single bed is usually 90 cm wide.A double bed is often 140 cm wide. So it’s not really a real “double bed”. If you share your bed with your partner and you have room for it, then you should buy a real double bed, which is 1.80cm wide.
What is the best sleeping position?
The best sleeping position is the side position, in the so-called fetus posture on the non-dominant side.As a right-handed man, you should lie down on the left side of your body. If you share the bed, it would be optimal if you lie on the right side of the bed as a right-handed round, i.e. turned away from your partner (and vice versa).
Can the diet improve sleep quality?
Yes in any case.Take the example of coffee. The recommended daily amount of coffee is 400 milligrams (approximately 2 cups of coffee). Coffee has a positive effect on our performance when consumed in moderation. So if it is only used to increase performance. If you drink too much coffee, then the body adapts to it, which is why you need more and more over time to feel an effect at all.
It won’t surprise you that alcohol and overconsumption of sugar – especially before bedtime – has a negative impact on your sleep quality.In general, you should not eat heavy meals just before sleep. Dietary supplements with melatonin (the sleep hormone) or the Montmorency sour cherries are also recommended as they improve sleep quality.
What about midday sleep?
I used to think that midday sleep is just for toddlers and the elderly.This view changed after I read Nick Littlehale’s book. This explains the importance of controlled recovery phases during the day, which he describes as Controlled Recovery Periods (CRP).Our body is designed to have multiple sleep phases. This is normal in many cultures. Consider only the Spaniards who make a siesta every lunchtime.
You may know this when you’re at a midday low and have trouble concentrating and working.Then you should use a CRP as the body signals to you that it needs some rest. It’s not about falling asleep, it’s just about taking a break and switching off for a short time. If you don’t have the time to complete a complete sleep cycle (90 min), then 30 min is enough. Personally, I set a timer to 30 min, sit down comfortably, listen to some music and close my eyes.
Another tip Nick Littlehales gives: Drink a coffee/espresso before the CRP and then lie down for 20-30 min.The effect of caffeine only starts with delay, which is why you will feel much more alert after the Power Nap.
Maybe now you think it sounds nice and good.But as Brendon Burchard always says, “Common sense is not always common practice.”
The challenge is to apply these tips regularly and make a routine out of them.
Only then will you notice how the quality of your sleep changes positively, and you feel more energy, feel fitter and can do more.