Discover How to Improve Your Sleep in 3 Easy Steps Without Spending Any Money
Lack of proper sleep can more than double your mortality risk
🔑Key Points
Lack of proper sleep increases your mortality risk through different independent mechanism. If you work night shift, stop it, get another job.
Along with nutrition and exercise, sleep is one of the 3 main pillars of longevity and health. Main as in “most important”. It truly is. If you don’t have a proper sleep schedule: Fix it.
There is a bunch of small changes you can make to improve your sleep quality and as a result, see improvements across most variables in your life - from exercise performance, to stress, to cognitive ability, to lifespan. In this article I give you 3 free tips to improve quality of sleep.
📰In this Issue
In this issue I give you 3 quick and easy tips to improve the quality of your sleep.
⚠️Importance of Sleep
Researchers have found that lack of sleep can more than double the risk of death from cardiovascular disease and other pathologies. For example, this meta analysis found an unambiguous and consistent pattern of increased risk of dying on either end of the distribution of sleep duration (Yes, sleeping for too long is bad too): Cappuccio et. al., Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010 May;33(5):585-92. doi: 10.1093/sleep/33.5.585.
Hence, it is in your best interest to increase the quality of your sleep. There are many methods and practices to enhance sleep. Some of them more expensive and involved than others. I wrote about Magnesium on a different article here, but since Magnesium isn’t free it didn’t make the list. Here are the 3 free and easy tips to improve your sleep:
✏️ Tip 1:
Wake up every day at the same time, even on weekends - A consistent waking time is way more important than a consistent bedtime. This will help you regulate your circadian rhythm over time and improve your sleep.
✏️ Tip 2:
If you can't fall asleep, get up and do something else until you get sleepy. Over time your brain will associate your bed with sleeping. The opposite will happen if you stay awake in bed... scrolling on your phone, or watching movies, for example.
✏️ Tip 3:
Create a relaxing bedtime routine that includes dimming the lights a couple of hours before bed, putting your phone down, and reading.
For more information on the science of sleep, its multiple benefits, and how to improve quality of sleep you can check out this full podcast episode on sleep by Andy Huberman an Matt Walker:
Disclaimer: This content is provided for educational purposes only and should not be construed as medical advice. Always consult with your primary care physician (PCP) or a qualified healthcare professional before making any changes to your lifestyle, diet, or exercise routine. The information presented in this article is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. The author and publisher of this article are not responsible for any adverse effects or consequences resulting from the use or application of the information provided. Please use your own discretion and judgment when implementing any suggestions or recommendations.