Focusing on improving your sleep quality is the best way to improve every aspect of your life – including your business, your relationships, and even your gym performance.
Matthew Walker accurately stated, “Sleep is like the Swiss army knife for health and performance.”
In this blog, you'll learn 3 ways to boost your sleep quality, and unlock your limitless life.
First, why improve your sleep?
Poor sleep quality leads to physical and mental health conditions.
From a physical side – poor sleep quality leads to:
High blood pressure
Weakened immune system
Mentally, poor sleep quality results in:
Depression and anxiety
Poor focus and performance
Irritability and bad moods
A study performed by Tsuno & Ritchie found that 90% of patients with depression complain about poor sleep quality; and similarly, those who suffer from sleep disorders frequently complain about poor mental health. This proves how interlinked sleep is to a good mental health.
Now that you know why you want to improve your sleep, lets get into the how.
1 - Cool down your core body temperature
Your core body temperature naturally heats up during the day and cools down at night – which signals to the brain that it's time to rest and recover.
A warm shower or bath 1.5 – 2 hours before going to bed will *cool down your core body temperature and make you feel sleepy.
* the reason this works is because the warm water brings your blood to the surface, which allows the outside air to cool your blood down. As this cooler blood returns to the core, it signals to your brain that you are ready to rest.
2 - Disconnect from technology & blue light
There's two reasons why using technology before bed will damage your sleep quality.
Firstly, all social media apps are designed to give you stimuli (like dopamine) as quick little ‘hits’ or rewards, which overstimulates your brain.
Secondly, the blue light from screens increases your cortisol levels. Cortisol is the stress hormone that naturally keeps you awake and focused.
TV screens, cell phones, and laptops all provide artificial blue light – and should be avoided 1 hour before bedtime for optimal sleep.
Check out the links below for tips and tricks to reduce blue light exposure from your commonly used devices:
Red light has been clinically proven to enhance the production of your sleep hormone – melatonin.
A group of athletes did daily red light exposure for 14 days and noted a75% increase in the amount of circulating melatonin.
Red light therapy also improves your performance and alertness when you just wake up (i.e. beats the grogginess). This could also be extremely beneficial for overnight shift workers, or for those who want to be productive very early in the day.
The Mychondria devices all come with guidelines for specific benefits, including sleep quality. For the MyLight MIDI, see the protocol guideline below:
If you want to learn more about a specific protocol for sleep quality, check out the full video on this topic below:
Every MyLight is designed to get results. Choose your MyLight to unlock your next level in human performance.