Tuesday, December 17, 2019

Get More Deep Sleep in Just 5 Simple Steps: Sanjeev Nanda

Sanjeev Nanda, Get More Deep Sleep in Just 5 Simple Steps | When you do not get enough sleep, the chances of you getting sick, gaining weight or feeling depressed dramatically increase. If that sentence does not want to get you to bed immediately and get it back, what else is going to convince you of the importance of deep sleep? But what exactly is deep sleep? Deep sleep (sometimes called N3, delta, or slow-wave sleep) is quite different from other stages of sleep. It is important for both hormonal regulation and physical renewal. What you have learned and the feelings you have experienced are processed, your metabolism balanced, and your brain detoxify. It is important for the development of both your brain and body! For healthy adults, between 12 and 23 percent of your sleep time is spent in deep sleep, so if you are getting the recommended 8 hours, between 1 hour and 1 1/2 hours of deep sleep. But most people do not get enough deep sleep themselves. "So, how do you increase deep sleep or how deep should you sleep?" First of all, you have understood it.

Sanjeev Nanda
Get More Deep Sleep by Sanjeev Nanda

Here Are the 5 Things You Can Do

Darken your room

Sanjeev Nanda
Sanjeev Nanda: Dark Room

 

Your brain releases the hormone melatonin, when it goes dark, which drives you to sleep. Melatonin does not put you to sleep on your own, rather it works with your circadian rhythm to control your sleep and waking time. As the light dims, melatonin levels rise, and keeping your room free of excess light can let your body know that it is time to sleep. What prevents deep sleep? Using phones, tablets, and other devices can disrupt the production of melatonin, disrupt your sleeping habits, so it is best to leave the electronics behind at least an hour or two before bedtime.

If you have a bedroom window that features too much light - may be from a streetlight or neighbors that leave the porch light on - this website recommends lifting some blackout curtains.

Cut the Caffeine from your diet

Sanjeev Nanda
Cut Caffine advised by Sanjeev Nanda

 

We all sometimes need to push through the afternoon, but when you're trying to wind up, having uppers in your system doesn't always benefit. Stop drinking coffee after 3:00 pm, if you have difficulty finding air as quickly as possible!

White or Pink Noise

Sanjeev Nanda
White and Pink Noise: Sanjeev Nanda

 

While this may initially seem like a strange concept, there is plenty of evidence to support that listening to white or pink noise can help you fall asleep and regulate your brain wave patterns. This is a kind of deep sleep meditator. White noise is made up of all frequencies that a human can hear, evenly distributed. Pink noise is similar, but tones are louder and richer at lower frequency, rather than power equal to frequencies. The pink noise in nature involves leaving waves on the beach or rustling in the wind, but you can put sounds from the comfort of your own bed on an 8-hour YouTube track of your favorite deep sleep.

Leave Stressors and To-Do Lists Elsewhere

Sanjeev Nanda
To Do List: Sanjeev Nanda

 

Anxiety and stress are the biggest contributors to poor sleep. It is near impossible in this day and age to get through your to-do list - tomorrow is always something for you and sometimes these thoughts can creep into your mind and keep you from sleeping easily Can save. Make it a habit to write the first list in the evening, already on paper, preferably, and free your mind from tomorrow's tasks before you climb into bed!

Improve Your Sleep Environment

Sanjeev Nanda
Sleep Environment by Sanjeev Nanda

 

Turn your bedroom into a fully restful sleeping area, where you can escape the stresses of the day. Use your bedroom only for sleep and sex, do subtraction to visually calm your space, and set the tone with fine lighting, different textures and fresh air. Treat yourself to a bedroom that is designed for sleep!


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