How To Get a Good Night’s Rest

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Okay, be honest, how many all-nighters have you pulled? Do you know the real effects of not sleeping a healthy amount? Do you know how to efficiently use the time that you do sleep? Sleep is a vital human function and shouldn’t be ignored.

Here’s the obvious – your body needs sleep. To be precise, according to the National Sleep Foundation, it needs 7-9 hours of sleep every single day. This figure also varies based on how old you are; the younger you are the more sleep you need, and the older you are, the less you need. When you are asleep, your brain stores new information, your body repairs cells and tissues, and your weight is maintained, and that’s just the tip of the iceberg.

When you’re asleep, your body goes through sleep cycles. Each cycle consists of an N1, N2, N3, and REM phase. Your body averages about 90 minutes per cycle and repeats until you wake up. Waking up in each part of the cycle changes your state of mind. For example, waking up during the N3 phase interrupts your deepest sleep. You’ll wake up tired and groggy, and your productivity for that day won’t be the best. Waking up at the end of the sleep cycle, on the other hand, can leave you feeling revived and refreshed.

How can I use this?

This lets us kind of manipulate the quality of our sleep. First, make sure that you can fall asleep quickly. Limit your exposure to blue light before bed, go to bed at a reasonable time, and calm your brain with a nighttime routine before trying to fall asleep. After you’ve fallen asleep, use the 90 Minute Sleep Cycle rule. Try to sleep for a multiple of 90 minutes. For example, if you need to wake up at 7:00 AM, try sleeping at 10 PM or 11:30 PM. This will allow your body either 5 or 6 sleep cycles, and you’re more likely to wake up feeling refreshed.

Will this help with insomnia?

Maintaining a sleep cycle can help curb some of the symptoms of insomnia. Sleeping and waking up at consistent times, as well as using the 90-minute rule, will help set your brain into a routine, helping you fall asleep easier.

If you’re having trouble setting a routine for your sleep or getting quality sleep, your primary care physician is a good place to start. If you’re looking for a primary care physician in Plano, Irving, or Frisco, call us at 214-666-6259 or schedule an appointment in the contact tab above the post.

Author Jai Sammpath

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