Improve Sleep with Healthy Sleep Patterns: A Guide to Better Sleep Habits
Aligning Sleep Patterns with Circadian Rhythms
The key to getting more deep sleep and to improve your sleep is to building a strong foundation with healthy sleep habits.
Our sleep patterns strongly impact the 'circadian rhythm'. Unfortunately, in the modern world, with its culture of long commutes and irregular working hours, irregular sleep schedules are the norm, and pose significant challenges to human health. If you're wondering how to sleep better, understanding the importance of aligning our sleep patterns with our circadian rhythm is key.
Understanding the Importance of Sleep Quality
Bodily rhythms with a 24-hour cycle are known as circadian rhythms, regulating biological processes such as sleep-wake cycle, hormone secretion, body-temperature regulation, and others. They are regulated by our internal ‘clock’ which is shaped by time cues, mostly by light and darkness.I t's imperative to address this issue if we want to get more deep sleep and improve our overall well-being.
Introducing blue light blockers can aid in regulating sleep timing by mitigating the disruptive effects of blue light on the pineal gland, facilitating better sleep. The pineal gland is the ‘timekeeper’ for this internal body clock, and when it receives blue light through your eyes in the evening, it reduces melatonin production (your primary sleep hormone).
A Longer Life Review of Blue Light Blockers
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Brand: Bon Charge
Product: Onyx Blue Light Blockers
Pricing: $$$
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Testing period: I have worn my first pair of these glasses for more than 4 years; my most recent pair for two weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
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What I liked: Exceptionally tough and durable. My first pair lasted for more than 4 years. The wrap-around style blocks the blue light from all angles. They have been particularly helpful for jet lag when I need to tell my body to go to sleep.
What I didn't like: I do not have any complaints or drawbacks about these glasses.
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5 out of 5. I have yet to come across a better set of blue light blocking glasses. These are worth the premium price point.
15% off with discount code: alongerlife
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Brand: Bon Charge
Product: Hudson Blue Light Blockers
Pricing: $$
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Testing period: 4 weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
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What I liked: The glasses were comfortable to wear and stylish. The frame and hinges are very well made and durability seems high.
What I didn't like: I personally prefer a frame and lenses that wrap around the eyes and are close to the face. Too much blue light enters the eyes from above, below and the sides of the frame.
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4 out of 5. These glasses are solid and well made with high quality lenses. I personally would like the lenses to be bigger and the frame to sit closer to my face to block more of the light coming from the sides, but these are a very stylish option that are ideal for looking at screens in lower light environments.
15% off with discount code: alongerlife
The Impact of Irregular Sleep Schedules
On the contrary, irregular schedules interrupt deep sleep. They can push against the body’s normal sleep rhythms and affect health in a myriad of ways. Circadian rhythm disruptions can impair cognition, elevate mood disorders, and diminish work performance at all. It's essential to address irregular sleep patterns to learn how to sleep better and get more deep sleep.
To maintain a healthy sleeping schedule, it is important to give sleep the respect it deserves. It's something you plan for since it makes all other parts of your life better. People jump into making drastic changes but small steps are important here. To start, just go to bed one hour earlier or avoid noise and electronics in bed. Incorporate things such as reading, taking a warm shower, or practicing gentle stretching, helping signal the body that it's time for sleep. By implementing these strategies, you can improve your sleep quality and get more deep sleep.
Improve sleep by establishing regular sleep patterns and implementing healthy sleep habits, people will be more confident in their sleep habits. A consistent schedule will allow you to experiment with different methods to enhance your sleep, creating a foundational understanding of what suits your body best.
Taking Action:
Realize the Importance of Deep Sleep:
Learn more about the cycles of deep sleep for better sleep quality
Try to optimize the deep sleep periods during REM to sleep better
Improve sleep by implementing strategies to increase deep sleep
Take Small But Compounding Action:
Gradually adjust your sleep and wake times to improve sleep
Dim lights and avoid screens before bedtime for deeper sleep
Introduce a calming pre-bed ritual like meditation to sleep better
Experiment with Tactics to Establish a Routine:
Test different bedtimes to find your ideal schedule and improve sleep
Experiment with relaxation techniques like deep breathing for better deep sleep
Try natural sleep supplements or white noise to sleep better
Frequently Asked Questions about Improving Deep Sleep
Q1: How do irregular sleep schedules impact health?
They disrupt natural rhythms, impacting cognition, mood, and productivity. Consistent sleep patterns are crucial for preventing health issues like obesity and mental health disorders. Read more here.
Q2: Why is aligning sleep patterns with circadian rhythms important?
It optimizes physiological processes, leading to better sleep quality and improved health outcomes. This is particularly important for your ‘deep sleep’, which occurs at the very beginning of your sleep cycle. Learn more here.
Q3: What regulates our sleep-wake cycles?
Consistent sleep schedules stabilize circadian rhythms, regulating hormone secretion and enhancing overall health. You can find some additional information at this link.
Q4: How can we maintain a consistent sleep schedule?
Improving sleep habits involves maintaining a regular sleep schedule, optimizing sleep environment, and practicing relaxation techniques, leading to better sleep and well-being. Find out more.
Q5: What are practical steps for improving sleep habits?
Maintaining a regular sleep schedule, creating a comfortable sleep environment, avoiding stimulants before bedtime, practicing relaxation techniques, and limiting screen time. Read about these tips here.
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