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3 Tips to Help Get a Great Night's Sleep : Part 1
bedtime
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3 Tips to Help Get a Great Night's Sleep : Part 1

by Richard White

Dropping knowledge today with 3 quick tips to help you get a better night's sleep. Start implementing these guidelines, and you’ll notice the difference immediately!

Caffeine

Caffeine is the most widely used psychoactive stimulant in the world and the most traded commodity after oil!

Research suggests that caffeine can boost memory, help detox the liver and is an effective performance-enhancing drug for athletes.

We could talk for hours about the many benefits of the miracle bean, but there are some caveats.

Half-life is the length of time it takes for the body to remove 50 percent of a drug’s concentration and the half-life of caffeine is 5-7 hours.

caffeine clock

If you have a cup of coffee after lunch, at say around 2pm, by 8pm that evening, you’re only halfway to completing the job of cleansing your brain of the caffeine you drank at lunch.

So best not to reach for that pick-me-up after midday unless you’re planning an all-nighter!

Eliminating blue light

The body’s “master clock”, communicates its repeating signal of day and night to your brain and body using a circulating hormone called melatonin.

Melatonin is released into the bloodstream from the pineal gland, soon after dusk. It rapidly rises, peaking around 4am and begins to drop as dawn approaches, signaling the end of the sleep cycle.

The light receptors in the eye that communicate “daytime” to the brain are most sensitive to short-wavelength light within the blue spectrum.

This is how daylight shuts off the release of melatonin, thereby informing the brain and body that the end of sleep has been reached.

This is the same short wavelength light found on LED-powered laptop screens, smartphones and tablet computers.

blue light

This blue light is thought to have twice the harmful impact on nighttime melatonin suppression than warm, yellow light.

Armed with this information, technology companies have started offering blue light filtering assistance on their devices.

Apple was one of the first to adopt this feature with its Night Shift mode on its computers, tablets and smartphones.

Google have followed suit, and Android users now have the option of enabling “Night Mode” on their devices.

Check out your computers, tablets and smartphones and enable blue light filtering, to help get a better nights sleep.

If changing your devices settings is not an option for any reason, you might want to consider a more low tech solution.

See the link below in the description and pick up a pair of blue light filter glasses to help provide you a better nights sleep.


Regular wake and sleep pattern

You might hear someone referred to as a “morning lark” or a “night owl”. These are common phrases which refer to a person's chronotype which we will discuss in more detail in a future video.

But regardless of your chronotype, one key factor which will contribute to a good night's sleep is a regular sleep and wake pattern.

It’s recommended that we get seven to nine hours of sleep per night. Figure out what your ideal number is and plan to get that amount each night.

Taking naps during the day may be a sign that you’re not getting enough sleep.

Get to bed at the same time each night and set your alarm to get you up at the same time every day (weekends included!).

I use Apple’s “Bedtime” on the iPhone Clock app to alert me when it’s time to go to bed and trigger the alarm when it’s time to get up.

apple bedtime app

You can then view your sleep history in Apples Health app, but you will need a separate sleep tracker to see how much time you actually slept or moved while you were in bed.

Other more comprehensive sleep tracking apps are available. Check out this  excellent article from Mattress Advisor on the best sleep apps for both Apple and Android devices.

Well that’s all for now. I hope these tips will help you on your journey to getting that all important shut-eye.

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