Are you constantly tossing and turning in your bed, unable to fall into a peaceful sleep each night? You are not alone. Everyone experiences sleepless nights from time to time. But if this is the norm for you, it might be time to look for a solution. Luckily, there’s a phenomenon called a “sleep window,” which can help you restore your natural sleep pattern and get back those much-needed zzzs! Don’t lose hope though, let us explain what this method is all about and how it can benefit your sleep.
Getting a Good Night’s Sleep: Here’s What You Need to Do!
The rules for good quality sleep are:
Maintain a regular sleep schedule.
Maintaining a consistent sleep schedule is essential for quality sleep. This means going to bed at around the same time every night and waking up at the same time every morning, even on weekends. Regularity helps synchronize your body’s internal clock, so you’ll feel more alert during the day and sleepier at night when you go to bed.
Make sure the sleeping environment is comfortable and dark.
It’s also important to make sure your bedroom is comfortable and dark, as light can interfere with quality sleep. If possible, keep window coverings pulled down during naps and periods of nighttime sleep. Add blackout curtains if needed or an eye mask if you have trouble staying asleep when there is ambient light in your bedroom.
Avoid large meals and caffeine before bedtime.
Avoiding eating large meals within two hours of bedtime can also help improve sleep quality. Eating right before bed can cause discomfort which can lead to less restful sleep. You should also avoid consuming caffeine before bed, as it stimulates the central nervous system, making it difficult for your body to relax so that you can fall asleep quickly and easily.
Exercise regularly but not too close to bedtime.
Exercising regularly (at least 30 minutes a day) is thus essential to optimize your body’s circadian rhythm, which promotes good quality sleep as it increases deep sleep cycles throughout the night. However, vigorous exercise too close to bedtime (less than 3 hours) can have the opposite effect of stimulating rather than calming your body.
Avoid screens and other distractions just before bedtime.
Likewise, screens such as televisions or telephones should not be used in the hour before bedtime, as they emit bright lights that stimulate our brain activity, making it more difficult to fall asleep quickly and good night’s rest. Listening to soothing music without words can help reduce the stress levels associated with insomnia and help us drift peacefully into deep sleep.
Treat any underlying medical or psychological issues that may be causing poor sleep.
Finally, if you have trouble falling asleep or staying asleep at night despite measures such as those listed above, you may need to address the underlying medical or psychological issues that may be causing your sleep. poor sleep quality, such as chronic pain or anxiety disorders, through therapy sessions or doctor-prescribed medications specifically designed to treat these issues.
Well-being: a window of sleep is your only chance! Grab it!
The sleep window is the ideal period of time to establish a regular sleep routine. To calculate the sleep window, use a simple formula: subtract your wake-up time from your desired bedtime. For example, if you want to wake up at 7 a.m. and go to bed at 10 p.m., your sleep window will be 10 a.m.
If you are an adult between the ages of 26 and 64, it is recommended that you meet a sleep window between 7 a.m. and 9 a.m. In this scenario, it makes sense to go to bed at 10 p.m. and take an extra hour to get ready for bed. Read, listen to music, apply one of the sleep methods, take a deep breath, and you will see that you will be off to dreamland within 20 minutes, so you will enjoy a continuous sweet night.
It is essential to develop good habits for your sleep and stick to them as much as possible. By consistently sleeping within this window, you’ll create a positive pattern in your brain that reinforces the quality and adequate amount of restful sleep. This results in psychological and physical benefits such as improved mood, increased productivity throughout the day, and better memory retention. In addition, regular sleep helps reduce stress levels, boost immunity, and improve cardiovascular health. And don’t forget to pamper yourself after each successful week, you’ll notice the difference for yourself!