Your day-to-day performance relies heavily on your health and wellness. One of the most important contributors to brain and body performance is the simple activity of sleep. Though you may fret over getting enough productive hours in during the day, it’s equally important to make sure you’re finding enough time for sleep at night.
Understand Why Sleep Is Important
Sleep is a critical activity that allows your body and mind to recharge. As you sleep, your brain processes information from the day and flushes out toxins, essentially “cleaning up” your mind. Meanwhile, your body releases essential hormones, repairs cells, and restores your energy levels. A good night’s sleep is key to powerful performance during the day.
Know What Happens If You Don’t Get Enough Sleep
Sleep deprivation has a serious impact on your health. If you’re not getting enough sleep, you may experience:
- Difficulty with your memory and concentration.
- Mood swings.
- A weakened immune system.
- Weight gain.
- Poor balance and coordination.
- A higher risk of diabetes and heart disease.
Increase Physical Activity
Physical exercise during the day increases your sleep quality at night. Getting moderate aerobic exercise in each day will help you fall asleep faster and enjoy more deep sleep, which is the phase where your brain and body really have time to rejuvenate. For many people, the best time to exercise is about 90 minutes before bed. This is about the amount of time that it takes for the elevated body temperature and endorphins from your workout to drop, which leaves you feeling sleepy.
Take Sleep-Enhancing Supplements
Taking the right supplements before bed can help you wind down more effectively. Consider these supplements:
- Melatonin: This hormone naturally occurs in the body, signaling the appropriate time for sleep. Taking a melatonin supplement can help trigger this signal if you’re struggling to sleep. Take it two hours before bed.
- CBD: CBD may help regulate the body’s sleep cycle. CBD gummies for sleep can also reduce stress, anxiety, and pain that can keep you awake at night.
- Glycine: Taking glycine about an hour before bed improves blood flow, boosts serotonin, and lowers your body temperature, preparing your body for a good night’s sleep.
Control Your Light Exposure
Your body is designed to respond to light exposure, using illumination as a cue for when to wake up and when to sleep. Unfortunately, our modern environment doesn’t always deliver light at the right times.
You can improve your sleep quality by exposing your body to more daytime light. One study indicated that just two hours of bright light exposure during the day can improve sleep efficiency by 80%. At night, stay away from blue lights for the last two hours before bed. This includes smartphones and televisions.
Actively working to improve your sleep will help your brain and body perform their best. If you’re feeling sluggish, slow to respond, and generally drained, poor sleep is a likely culprit. Take action to banish bad sleep and see how your daily performance can improve.