The best tips on sleeping healthy to be more active

Sleep is one of the most important basic needs that we have to fulfill every day in order to carry out our daily lives efficiently and energetically. Without enough sleep, you will drift through the day exhausted and drained of energy. If you don’t get enough sleep, you will fail in all areas of life. You simply won’t have enough energy to learn, work, or train. To prevent these circumstances, you should therefore have a healthy sleep rhythm. That’s why I’m going to explain how your sleep works and how you can improve it naturally.
In this article, you’ll also discover practical tips on sleeping that can help you establish better sleeping habits and improve sleep overall.

How does sleep even work?

To improve your sleep, it’s important to know how sleep actually works in the first place. On the one hand, it will help you to have a better understanding of it. On the other hand, it will help you to better analyze your sleep problems and find solutions. Sleep works in four phases: three non-REM phases and one REM phase.

During the first three phases, your body shuts down more and more, your temperature drops, and your heart rate and brain activity decrease. After this process, the fourth phase begins, the so-called “rapid eye movement” stage. What happens here is as follows: Your brain activity ramps back up while most bodily functions are temporarily paralyzed. Some believe this phase is crucial for brain development, particularly learning and memory. But there is no proof for this yet.

However, it’s important to note that your body has a biological clock, also known as the “circadian system.” This function of your body determines when it needs to sleep and when it needs to be active. The so-called “sleep-wake homeostasis” is also a reminder mechanism for when your body has been active for too long.

If you’ve been active for a long period of time, your body will eventually get tired, even if it’s light out. One of the most important influences on your fatigue is light. This will keep you awake, while the dark makes it harder to wake up and tire faster. This principle is an important factor for optimal sleep.

If we delve deeper into the theory, we find topics such as chemicals, neurotransmitters, and hormones that influence our sleep. Our body produces the chemical adenosine every day and breaks it down at night. The longer you stay awake, the more adenosine your body will produce. Some substances can suppress adenosine, e.g., caffeine. There are also neurotransmitters that send signals to activate or deactivate certain cells in the body.
Understanding these processes allows you to adopt tips for improving sleep quality and form better sleeping habits that naturally improve sleep.

These are, for example, the chemicals GABA, acetylcholine, orexin, and serotonin. The hormone melatonin also has quite an influence on your sleep rhythm, as it promotes sleep. If your body produces a lot of melatonin, you will find it much easier to fall asleep, and your sleep will be better. The production of melatonin primarily occurs in low-light environments.
To improve sleep, consider strategies that naturally boost melatonin production and enhance sleep quality.

Tips on sleeping

Now that you know how sleep works, you should aim to apply the above facts to your sleep routine. Firstly, you should find a good balance between sleep and wakefulness. The optimum here is 8 hours of sleep and 16 hours of wakefulness. If you shift your sleep rhythm, e.g., by getting up 2 hours later, you will change your sleep in an unhealthy way. If, for example, you stay up late on the weekend and get up later, you will find it harder to fall asleep at your normal bedtime the next day.
By following these tips on sleeping, you can improve sleep and maintain better sleeping habits consistently.

It is therefore best to have your bedtime at the same time, if possible. Because of the need for melatonin, there is also an important fact that you need to apply: reduce light in your late hours before going to sleep. In particular, I recommend turning off the lights at least one hour before you go to sleep, as well as your smartphone, computer, etc. These will keep you awake and thus also prevent you from getting a decent night’s sleep. Also, don’t consume caffeine in the evening. This will only keep you awake.

Early Light

On the other hand, in the morning, you should fill up on light if possible. So when you wake up, take in the light. Natural sunlight, in particular, will help you wake up quickly. Caffeine will, of course, also help, but be aware that this is not really healthy. Instead, get into the habit of a morning routine that stays the same every day. Instead of caffeine, you can also first drink a glass of water. This will hydrate you and make you more energized.
“Starting your day with these tips on sleeping not only sets the tone for the morning but also reinforces better sleeping habits.

For example, you could get up at 6 a.m. every morning, open the curtains, and start with an exercise session. This will wake up your body and give you energy. Then you can meditate, eat, and take an ice-cold shower. Each of these will energize you in the morning to start the day.
Such routines are part of effective tips for improving sleep quality, ensuring you improve sleep and wake up refreshed.

Darken your room

If you have used all these options and still can’t sleep well, there are other things you can do to get a satisfying night’s sleep. Firstly, pitch-black curtains that don’t let any light in are a wonderful idea. Any time of day, you can darken your home with these curtains on all windows. This is especially beneficial for those who have to work night shifts. Next, you can avoid light by using a blindfold. After all, sometimes there are still some light sources in the room.
Implementing these tips on sleeping helps to enhance sleep quality by creating a truly dark environment for rest.

To make the whole thing even wider, you should guarantee optimal sleep. Things like pillows, mattresses, or sources of noise can ensure that you don’t go down into the third and fourth sleep phases very easily. This would leave you poorly rested every day. To optimize this, make sure you have the perfect mattress, the best pillow, and a way to plug your ears. But be careful; the latter could make you oversleep your alarm. All of these things can be different for each person, which means your mattress and pillow need to be customized for you.
Following these tips for improving sleep quality can help you improve sleep and maintain better sleeping habits for a more rejuvenating night.

Conclusion

In summary, sleep is one of the most important basic needs that we must fulfill every day to carry out our lives efficiently and energetically. Without a healthy sleep rhythm, you drift through the day exhausted and drained of energy, and you simply won’t have enough energy to learn, work, or train. As I explained, knowing how sleep works—from the different phases to your body’s internal clock—will help you understand your sleep problems and find natural ways to fix them. If you stick to a regular bedtime, avoid bright light before sleeping, and get plenty of sunlight in the morning, you’ll set yourself up for better sleep. Also, small things like pitch-black curtains, a comfortable mattress and pillow, and a steady morning routine can make a big difference. Applying these tips will improve your sleep, energy, and focus throughout the day.

What to do List:

✓ Keep to a regular evening every day.

✓ At least one hour before sleep, avoid strong light

✓ Get morning sunlight to naturally wake you.

✓ Cut back on nighttime coffee use.

✓ Block light with pitch-black curtains or a sleep mask.

✓ Make sure your pillow and mattress fit and comfort you.

✓ Have a consistent morning ritual (drink water, work out, cold shower).

✓ If necessary, keep your room quiet or wear earplugs.

✓ Plan your sleep; try to get eight hours of sleep and sixteen hours of awake.

This will help you to naturally enhance sleep and wake up every day energized!

Now I wanna hear from you!

What routines or practizes have helped with your sleep? Let us know in the comments!