How do you sleep

I have already talk about the importance of having a good quality sleep to feel good, productive during the day and recover properly from your workouts.

There are many factors today that induce a reduction of your sleep quality: stress, food, daily activity, personal and professional environment, etc.

Having a good bedtime routine and a good morning routine are crucial for your daily well-being. It’s a good way to start your day and a good way to close it. But do you know how to do it? Do you know what might disturb your sleep? Do you realize how sleep is important to your health?  

Your digital tools are intrusive

The evolution of technology and digital tools really increased and invaded our lives. We spend most of our time on our laptops and smartphones, both at work and during our personal free time.

As many scientific reviews talked about this, you know now that these machines produce a blue light from their screen disturbing our bodies. This blue light affects a very important natural element in our bodies who put us to sleep: melatonin. It reduces the quantity of melatonin produced and disturb the quality of our sleeping process. We watch TV, Netflix on the laptops and worst, we check our phones one last time before going to bed. We don’t let the melatonin kick in, we don’t feel that sleepy and push back the moment to go to bed.

It takes a real effort on our routines at home to change this and go to bed more naturally. We are losing gradually the capacity to listen to our body, or we simply ignore it (because we really want to finish this email or this post on Instagram is so cool I want to comment it).

The phone under your pillow

A lot of us also keep their smartphone on during the night. Of course, we have 100% chances of being disturbed by notifications, calls, etc… This process of getting awake several times per night can really damage your brain, your nervous system, your hormones and your mood. Why? Because you are not letting your body fell into the deepest state of sleep, which is absolutely essential to rest and function as a proper human being!

The habit of keeping the smartphone on your night stand or below the pillow is something young generations are really used to. We still don’t know the effects on the brain and the body but it’s sure can’t be really that good because of the electronic waves produced.

Better safe than sorry, it’s a good reflex to at least put it on airplane mode while you sleep.

Do you snooze

A lot of scientists also warn the public about another disturbing app we use on a daily basis: the function snooze on our phones. We wake up, we fell asleep and then we wake up again and we go on until it’s really late to go to work. This on and off process is bad for your body because you get into a new sleeping cycle that you don’t finish.

Quick scientific reminder here: there are different phases of sleep and a phase of awakening. You have the phase of falling asleep, the two light sleep phases (quick and slow) and the deep phase. Each phase takes a certain amount of minutes to actually works and can be disturbed by many factors: quality of the bed, temperature in the room, last meal, sleeping with a partner, anxiety, phone, etc…

When you wake up in the morning, the moment of transition between the sleep and the awakening takes generally between 15 and 30 minutes. This is when we feel groggy, grumpy and clumsy. When you look at it, it’s not that long to awake.

But when you get awake at the beginning of a sleeping cycle with the snooze of your alarm, this period of awakening can last up to 4 hours! The result? You end up feeling more tired because you stay in a state of superficial sleep.

How sleep impact your health

Having a good quality sleep is important for your energy level and your mood. You see and feel the results instantly after a good night sleep. But you must also understand the long-term value of this element. The accumulation over the years of a poor sleeping quality has bad consequences on your general health:

  • Increase of the mortality through cardiac pathologies
  • Increase and multiplication of cancers
  • Reduction of the sex drive and fertility problems
  • Diabetes and obesity issues  
  • Increase of stress, anxiety and depression
  • Issues with focus and memory capacities  

Not sexy not fun at all. Yes, we are all going to die anyway. But the question is what kind of life quality do you want? You can live to the fullest until the end, or finish your life in pain and suffering.  

Top 4 of the reasons to kick your smartphone out of your bedroom anyway

  1. If you sleep well you will have more energy to go through your day physically and mentally
  2. Bed is for sex. And sleep. And sex.
  3. You can create new moments for yourself around bedtime with quiet music and a nice book instead of looking anxiously at your email box and scrolling through shit on Instagram
  4. Sex again (this is really important so I repeat)

How to change your sleeping routine

  • An hour before going to bed, do calm and quiet activities such as meditation, listening to music, drawing, reading, writing.
  • Don’t do a work out too close from your bedtime.
  • Have a light meal for dinner.
  • Turn off phone, tv and laptop 50 to 30 minutes before going to sleep.

Manage your own body

Also keep in mind to do something adapted to your body and your needs.

Some people need 7 hours to sleep, others it’s more 9. Your age also influences deeply this aspect, the older you get the less you sleep.  Some of us are more sensitive to the room temperature, others by the noise.

Take a couple of minutes to analyze your routine and start with little changes that are going to have good effects slowly but surely.

Lack of sleep

Have you heard the necessity to sleep at least 8 hours per night (well for some of us we are all differents). But have you also felt that it was an impossible goal to rich if you have a day full ahead of you ?

We are supposed to sleep enough to be funcionable human beings but we are also supposed to work, take time for our family, friends, pay the bills, clean the house, grocery shopping, do sport, yoga , meditation…

I don’t know about you but if I want to do all of this in one day, it’s going to be more around 6 hours of sleep.

Every one is different, but personnaly I need around 7 hours of sleep to have energy and don’t be acting like a bitch all day.

If you don’t know if you are missing sleep, here are some clues :

  • You are all over the place : you forget where you put your keys, if you sent this email and you aren’ t able to focus on what you are doing.
  • You feel like you need to drink more coffee. Even if you think this will be right, au contraire, consume too much caffeine can make you feel even more sleepy. It goes the same for coffee, tea or energized sodas like Redbull.
  • You have more cravings, especially for sugar and fat foods (we would know if we wanted suddenly to snack broccolis). When you don’t sleep enough, your body produce more ghreline, the hunger hormone so you are more hungry. On the long term run, this can cost you to really gain weight.
  • You can get sick easier because your body doesn’t have enough energy to produce antibodies and fight bacterias.
  • You are grumpy (this is so me). Generally this is the Number 1 we recognize that we are tired, we have so much less patience for everything.
  • Your libido is going low, low, low… and that’s terrible ! We all want sex and good, so change your routine a little bit to have time to go to bed earlier and have fun with your partner. May I also add that you sleep better after an orgasm ? Just saying…

I don’t think any of these points makes you want to experience it, certainly not several or all of them. The only way to protect yourself is to get yourself organized as much as you can.

Good night !