Have you ever tossed and turned in your bed, unable to quiet your mind until the early morning hours? Have you ever stayed up late staring at a computer screen for hours only to find it difficult to fall asleep right after?
If you said yes to any of the above, read on. We have compiled 5 top tips to help you sleep better, get enough rest and wake up more alert and ready for the day ahead of you.
Why is great quality sleep one of the secrets to a healthier life?
Sleep is one of the vital building blocks of life. During the ideally 7-9 hour long sleep (recommended for adults) your body rests and regenerates. Your organs, muscles and cells recover and repair. Your brain is able to process and get rid of metabolic waste buildup from the day and to create new connections and memories.
Lack of sleep and bad sleep quality has been linked to mood and attention problems, irritability, anxiety, premature ageing and even Alzheimer’s disease.
What impacts your sleep?
Here’s a list of top eight factors that might be influencing your sleep.
1. Electromagnetic frequencies (EMFs) from wireless devices and dirty electricity
Not sure what EMFs are? Learn about them in our article ‘The Beginner’s Guide to Electromagnetic Radiation’. (link to blog post)
If you do knod, were you aware that wireless radiation has been shown to damage sleep and affect the brain? According to the Environmental Health Trust, it might lead to to higher toxic load on the body.
EMFs from wireless devices have also been found to delay the so-called non-REM deep sleep stage and shorten the time you spent there. The non-REM deep sleep is a state where your body repairs itself, builds tissues and strengthens the immune system, so it is crucial that your body gets it.
But that’s not all. The so called ‘dirty electricity’ or low frequency electromagnetic fields emitted from the electrical circuits and sockets might play a role in affecting your heart rate.
Because at Qi-Technologies we are experts at helping you solve problems related to the effects of electromagnetic radiation from wireless devices, we have gone further with explaining how Wireless devices emitting electromagnetic radiation can affect your sleep (link to name and article here – to come).
Light affects your brain directly through special light sensitive cells in our eyes, which tell decide whether it is daytime or nighttime.
Blue light, emitted by any devices with screens is prominent in daylight and it will keep you more alert at night. Too many hours in front of a screen can significantly influence your sleep cycle and further impact on your sleep.
Read more about how Blue Light affects your sleep. (link to blog How does blue light affect your sleep?)
3. Shift Work and Travel
Light changes due to a shift in work schedule or travel across time zones strongly influences our internal clock and our ability to sleep at various times.
4. Stress, pain, anxiety and other medical conditions
If you are constantly under psychological, emotional or physical stress you might find it difficult to fall asleep. Pain can also cause interrupted or light sleep.
5. Medications, coffee, alcohol and other substances
Caffeine, alcohol, nicotine, antihistamines, as well as certain prescription medications including beta blockers, alpha blockers, and antidepressants, can affect your sleep quality.
6. The foods you eat
The food you eat (including drinks) will either aid to a healthy sleep of quite the opposite. Highly processed foods with high sugar / carbohydrate content will have an affect on how your body winds down for sleep. The sugar in your system is able to pull you out of a deep sleep, easily making you feel exhausted the next day.
According to the US National Sleep Foundation, less time sitting is associated with better sleep and health and exercising at any time of the day seems to be good for sleep.
8. The environment you sleep in
The earlier mentioned light, noise, temperature and mattress/bed quality can all impact how you sleep. There is no prescribed temperature for sleeping, but slightly cooler environment works usually better. Extreme temperatures in sleeping environments tend to disrupt sleep.
What can you do to get a better sleep?
Here are 5 simple steps to help you supercharge your sleep.
Limit EMF exposure where possible
- If possible, switch off the fuse in your bedroom to decrease the low frequency EMFs.
- Switch off wifi for the night. Find out why you need to switch off your wifi at night (link to article)
- Remove your phone and any wireless devices from your and your kids’ bedroom during the night.
- If you’re concerned about your children’s sleeping habits, you might like our article titled How EMFs Affect Children’s Health (link).
2. Create a sleep friendly routine
- Your routine can include going to bed around the same time every night, waking up around the same time every morning.
- Unwind doing something relaxing, such as having a bath, gentle yoga, stretching or reading.
- Grab a book or paper-like e-reader without lit background.
3. Create a nourishing environment
- Keep your bedroom tidy and clutter free. When our brain is surrounded by disorder, it might find it more difficult to settle down.
- Use dim lights before switching off for the night.
- Open the window and let the air circulate.
- Sleep in a dark room and keep the light out during sleep.
- Avoid watching screens during night time
4. Reduce Stress and keep fit
Stress keeps your body in a fight or flight mode and doesn’t allow it to fully restore.
- Find strategies that will help you become more resilient and cope more effectively with stress on a daily basis. This might include exercise, yoga, tai chi, meditation, mindfulness, developing more self-awareness or regular massage.
5. Avoid heavy meals and caffeine
- Ditch caffeine past noon and opt in for a light dinner, ideally three hours before bedtime.
- Skip sugary foods late at night to allow the body to rest.
Now all you have to do is sleep like a baby!
Are you interested to find out how Qi-Technologies can help you reduce the effects of electromagnetic radiation from wireless devices in your home, office and on-the-go?
Author Veronika Appleford Divincova
Research assistant, educator and content creator at Qi-Technologies.
In life, I believe that with more knowledge and understanding we can make better decisions.