“Laugh and the world laughs with you, snore and you sleep alone.”
Five Tips For Better Sleep
1) Remove Caffeine And Alcohol From Your Diet
Caffeine postpones the effects of the sleep-inducing chemical adenosine. Excessive and consistent caffeine consumption essentially allows us to self medicate our way through sleep deprivation. (More below.)
Alcohol may seem like an ally in the battle against sleep deprivation — anyone else have a really hard time keeping their eyes open after a glass of wine?? — but as surprising as it might sound, alcohol actually prevents you from reaching truly deep, REM sleep. Cutting or limiting your intake will boost the quality of your sleep.
2) Get Some Sun
Sunlight helps wake you up in the morning and can serve as a useful tool to regulate your sleeping patterns. A quick walk around the block can work miracles on your wakefulness.
Doctors even recommend it for babies when they can’t get to sleep at night. And if it’s good enough for Baby Grayson, it’s good enough for you!
3) Avoid High-Fat Foods Before Bedtime
High-fat foods inhibit a good night’s sleep. If you get snacky before bed, try eating something that helps induce sleep — things like bananas, kiwis, or cherries.
4) Monitor Your Light Intake
Avoid using screens before bed. The blue light they emit will keep you awake and alert long after you turn them off. Try to create an hour of decompression time before activities that don’t involve staring at a screen.
5) Hit The Gym
Exercise is an important part of any healthy lifestyle, but it’s especially helpful for developing a healthy sleeping pattern. Hitting the gym earlier in the day will leave you tired and ready for bed by the time evening rolls around.For a deeper dive into these tips and more, check out yesterday’s Mission Daily episode: Tips For A Better Night’s Sleep. 😴😴
How It Works
Caffeine And Your Sleep
Many of us roll out of bed, arms reaching for the coffee pot. After the first few sips, we already start feeling more like a real human. ☕️
How does it work?
Caffeine blocks the effects of the sleep-inducing chemical adenosine. As we explained yesterday, adenosine is a chemical that starts to build up the moment you wake up anddoesn’t clear from your system until you fall asleep. As it builds, it creates a ‘sleep pressure’ that signals to your body and mind to go to bed.
When you drink coffee, the caffeine silences the effects of adenosine. But even though you can’t feel it, adenosine continues to build up. By the time the caffeine wears off, you suddenly feel all of the adenosine that has accumulated. And that’s when you reach for the next cup… or crash.
Caffeine has an average half-life of 5–7 hours. Which means that 5 hours later, you still feel 50% of the effects of your drink. 10 hours later, you still feel 25% of that cup of joe… and so on. (It should be noted that this varies from person to person. Some people’s bodies break down caffeine faster and others much slower.)
So when you go to reach for that mid-afternoon cup of coffee at 2 pm, its effects will still be circulating through your brain even into the late hours of the night.Get The Sleep You Need
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