Sleep Improvement

sleeping at home

Do you feel like you cannot unleash your real potential? Have you experienced fatigues and loss of concentration during the day? Your diet does affect the health of your brain and your capacity to maintain focus. But aside from that, the quality of your sleep is also a significant factor. Have you paid attention to it?

Popular media may feed the public with stereotypes of a genius. Sleeping late at night, suffering from insomnia, possessing the ability to hyperfocus, and getting obsessed with a subject are the personality traits attributed to the so-called extraordinary individuals. But science has found out that our sleep plays a primary role in determining our creativity.

REM and Pattern Recognition

a woman in deep sleepWhen we sleep, we go through five phases. In phase one, we slowly drift away from the consciousness, but a small disturbance can still quickly awaken us. In phase two, we go deeper into our sleep, and the brain waves become more stable and dimmed. The heart rates also become slower at this stage as the body prepares itself for deep sleep.

In phase three, we enter the deep sleep, and the languid brain waves (delta waves) begin to interlace with the faster ones. We create a dream in this phase. Then, in phase four, the delta waves dominate our brain. If we wake up at this stage, we will experience drowsiness.

After the four stages, our brain will enter the REM (Rapid Eye Movement) phase. In this phase, the brain activities resemble the behaviors when we are awake. As a result, our eyelids are closed, but the eyeballs are moving as if we are in real action. The less REM you have in your sleep, the worse you will get at recognizing patterns.

Eliminating Disturbances

Sleeping deprivations are caused by many factors these days. City’s life keeps giving us simultaneous noises and too much light exposure. People who live in big cities are more vulnerable to insomnia.

To improve your sleep, you need to situate your house to be an ideal sleep environment. To eliminate the unwanted noises, you can install soundproofing materials. And for the light exposure at home, you have to make it adjustable to your need.

Some people also have a health condition that can disrupt their sleep. And the most common one is sleep apnea, which is a disorder that causes a sleeping person to stop breathing occasionally. Older adults are more vulnerable to that condition than the younger ones.

Maintaining Your Diet and Lifestyle

exercising with partnerYour sleep quality relies heavily on your health, which is a result of your diet and lifestyle. You should eat more veggies and fruits because you need organic fibers to maintain your guts’ health. You have to reduce your carbohydrate and sugar intake as they act like cocaine to the brain. High sugar consumption is linked to depression and obesity.

A sedentary lifestyle will also ruin your sleep quality. Sitting in front of a desk for more than eight hours will leave you exhausted. But unlike exercises, your exhaustion from sitting does not contribute anything to your health. In fact, that behavior is harmful to your body. Therefore, you have to be more active by exercising more often than before. Walk for at least 10,000 steps each day to improve your blood circulation and cardiovascular health.…