6 Helpful Suggestions For You To Get The Best Sleep Of Your Life

Jul 10, 2018 by apost team

Over the last six months, we've had our team try to sleep for just 3 hours a day or less. Our results have shown our sleep is of a better quality and deeper. Throughout the evening, we've been filled with invigorating energy. We can give you the details about how we came to the solutions we figured out while trying to get better sleep in less time.

The best way to improve the schedule of your sleep is to know how sleeping operates. It’s easy. 

Sleeping is comprised of three steps:

• light sleep
• deep sleep
• REM sleep

The more you are in the 2nd step, the deeper we sleep and the more energized we'll feel when we wake up. 

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A couple of prerequisites are needed for great sleep: 

1. Colder temperatures: The hotter it is where you sleep, the more you move around. Throughout the day it's good to have a higher body temperature to ensure it’s getting the activity it needs. But at night you want to make sure it's colder so the brain can enter into a deeper sleep cycle for more time. 
2. Melatonin: This sleep hormone is created the moment when we aren't exposed to a source of light. When we're around light, the production of melatonin is inhibited. It's understood that the hormone is most efficiently created from around 11 PM - 4 AM. It's recommended to be sleeping during these periods for the most refreshing quality of sleep. 

Getting up at consistent times each day will help. First, begin with setting an alarm at varying times each morning. But, if it results with you waking up around similar times every day, it's because your brain is getting accustomed to that time and knows that it has to be in the REM sleep cycle by 5:30 AM.

It is better and easier to wake up during REM sleep and there are several ways to try and catch this time: 

1. Waking up at the same time daily:  If it's going to be more natural for you to wake up around 6:30 AM rather than 5:30 AM, that's because at 6:30 AM you're entering into a REM sleep cycle.
2. Use a smart alarm bracelet: these popular fitness bracelets wake you with a light vibration
3. Use a smart alarm: There are many apps for your smartphone that track your sleep and movement and wake you during your REM cycle. 
4. Use a light clock: a light clock will gradually turn the lights on to put you in a REM cycle and gently wakes you. 

The best temperatures for optimal sleep is in the range of 60 °F to 68 °F. If it’s nice enough outside, you can simply crack a window. When it's warmer, you may need to get a little air conditioner for the best results. 

The darker it is, the quicker you'll produce melatonin. This will help you fall asleep more efficiently and fall into a deeper level of sleep quicker. A simple light outside will hinder your sleep stage, so it’s crucial to make sure no light is entering your room. 

When you wake up in the morning any type of exercise can feel like an impossible task. For the longest time, we needed to really force ourselves to become active right away, but shortly after our bodies were used to it. The most important exercises which will make the most difference are things like pull-ups, jogging and push-ups to warm up your body. Get it over with fast for around 10-15 minutes to start with. 

It's also good to work out sometime in the day. We've seen that working out in a period of 3 hours prior to sleeping interrupts the sleep. 

For the best sleep results, you'll want to avoid drinking, smoking, energy drinks and heavily cooked foods. Something as mild as a bagel before bed will interrupt your deep sleep cycle. Drinking a lot of energy drinks will have the same effect as not sleeping at all.

1. Drink a large amount of water: This seems like common sense, but we also forgot to do this a lot of the time. The body needs water for good sleep so it’s crucial to stay hydrated. 
2. Get a lot of sunlight: For you to get up fast in the morning you'll have to get a lot of sun during the day which gives you vitamin D. One way is to go outside as soon as you can after you wake up. Melatonin is used very fast after you're exposed to light, so you'll get up soon after you're exposed, neat! 
3. A pillow: We hadn't looked into this much before, however, sleeping on a comfy orthopedic pillow helps your sleep exponentially. It supports the back, neck and increases blood flow. Consultations with a specialist can aid you in picking a nice pillow.

Try these out and let us know if they work for you or if you have any other tips and tricks! 

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!