These Ways Are Really Working and Worth To Try(Deeper Sleep)
There are people out there who wake up by themselves in the morning, don’t press the snooze even if they wake up with an alarm, don’t make their way to the coffee machine first thing with zombie-like eyes half-open, and even feel rested and happy as soon as they wake up. (Deeper Sleep)
Unfortunately, research says many of us are not part of this rare sleep unicorn team:
Two-thirds of adults in developed countries are not getting the recommended and required eight hours of sleep. Matthew Walker, a British scientist, neuroscientist, and author of Why We Sleep: The New Science of Sleep and Dreams, says the results of insomnia will surprise us:
“Routically getting less than six or seven hours of sleep disrupts your immune system and doubles your cancer risk. “
1. Digital Detox in the Bedroom
It should be noted that silence and darkness are very important elements in bedrooms to make it easier to fall asleep and sleep soundly. Any electronic device that emits blue light should not be in the room.
“The rays emitted by mobile phones and tablets prevent the secretion of melatonin, the main hormone of sleep. In addition, social media applications, messages, and work-related e-mails on mobile phones occupy the mind and make it difficult to sleep. Any electronic device should be left out of the room.”
We can say that falling asleep watching something on TV and PC is not good and, as it will arouse feelings such as stress, fear, and curiosity.
Considering that the blue light emitted from electronics accelerates the aging process of our skin, it is the best decision to do a digital detox, at least during sleep.
2. Back to Alarm Clock
So how do we wake up if the cell phone is out of the bedroom? In an ideal world, we may wake up spontaneously or, better yet, whenever we want, but in today’s lifestyle, an alarm-free life is not possible for the vast majority.
We should prefer non-illuminated and silent alarm clocks to mobile phone alarms.
It is important for heart and nervous system health that we wake up once the alarm goes off. “When the alarm goes off, as if stimulating your heart wasn’t harmful enough, by repeatedly pressing the snooze button, you inflict a repeated shock to the cardiovascular system over a short period of time.
When you think about repeating this at least five days a week, you can understand the stress your heart and nervous system have been going through throughout your life.”
3. Invitation to Siesta
Although experts say that sleep during the day is not ideal on the grounds that it disrupts the body rhythm, the anthropological, biological, and genetic evidence of research shows that biphasic sleep, which consists of a long sleep at night and a short nap in the afternoon, is suitable for human natural rhythm. We may think that leaving the siesta culture, which is still accepted in some South American and Mediterranean countries, is not very beneficial for health.
“Before the millennium there was high pressure in Greece to break the habit of napping. To observe the consequences of this radical change, researchers from Harvard University’s Department of Public Health observed 23,000 Greek adults, men, and women aged 20 to 83, with a focus on heart health.
The results were heartbreaking, just like the Greek tragedies, but literally! As a result of this research conducted with individuals with no heart health problems, it was revealed that the risk of dying from heart disease increased by 37 percent in those who gave up their afternoon naps.
Quitting biphasic sleep, which is an instinctive habit for human beings, shortens our lifespan,” says the author, adding that it is not surprising that on the Greek island of Ikaria, where the siesta is still the norm today, men are four times more likely to reach the age of 90 than American men. In addition, daytime sleep has many benefits besides protecting heart health: Strengthening memory and reducing muscle fatigue.
It is even known that world-famous athlete Usain Bolt had a siesta before breaking the world record and before the Olympics, where he won a gold medal.
4. Those Who Wake Up Tired
You slept for eight hours and in the ideal environment, but the energy you hoped to have when you wake up is not there?
The physiological cause of the inability to rest and sleep may be breathing problems such as sleep apnea, which is often defined as cessation of breathing during sleep.
Even though a person seems to be sleeping for a sufficient amount of time, when they have sleep apnea, they cannot sleep deeply enough, productively, and restfully.
It is common for these people to snore and the bed partner to notice the patient’s breathing pause during sleep. Sleep apnea can lead to many systemic disorders, especially heart diseases. If in doubt, definitely go to a sleep center and have polysomnography, which is a sleep test.
5. Evening Coffee Problem
We all know that coffee delays sleep a little. What if we prefer decaffeinated coffee in the evening? Walker says that caffeine doesn’t actually induce sleep and blocks the sleep signal in the brain just as we stop sounds by plugging our ears with our fingers.
Stating that the half-life of coffee (a term used to indicate the half-life of the effect when describing the effects of drugs) is between five and seven hours on average, Walker said, “For example, let’s say you drank a cup of coffee around 19:30 after dinner.
At 1:30 am after midnight, half the caffeine may still be actively circulating in your system. So you’re saving your brain only half of that after-dinner coffee at that hour.” Tea, energy drinks, dark chocolate, ice cream, weight loss pills, and some pain relievers, as well as decaffeinated coffee, are among the factors that can prevent falling asleep.
“One cup of decaffeinated coffee contains between 15 and 30 percent of the caffeine of regular coffee.
So if you drink a few cups of decaffeinated coffee in the evening, it will do the same damage to your sleep as caffeinated coffee.”