Sleep is one of the main factor to improve your overall health, increase well-being and productivity. Moona has some sleep tips to help you fall asleep and improve your sleep quality.
Caffeine and nicotine
The length of time you should avoid caffeine before bed varies from person to person, since your body might process the substance differently as other people. In 2013, the "Journal of Clinical Sleep Medicine" reported that caffeine consumption six hours before going to bed might have a harmful effect in your sleep quality.
Remember that not only coffee have enough caffeine to affect your sleep. Black tea can have around 20mg of caffeine for every 100g of beverage, while coffee contains 40mg. Soft drinks and energy drinks also should be avoided for the same reason. This applies for all kinds of stimulants, which include nicotine and prescription drugs containing some sort of amphetamine, such as Adderall.
Eating lighter food, avoiding processed and fat-rich meals before going to bed will avoid indigestions and other conditions that could interfere with your sleep quality.
Gastroesophageal reflux disease is a very common disease that affects between 20-48% of western population and interfere in the quality of sleep. It happens when stomach acid comes back into your throat. Symptoms include heartburn, difficulty swallowing and excessive belching. Eating heavy foods before sleeping may worse the condition and significantly worse your night.
Avoid excess liquids
While is very important to stay well hydrated, you should avoid drinking excess liquid before going to bed. Constant trips to the bathroom may interrupt your process of falling asleep and wake you up in the middle of the night, worsening your sleep quality.
No exercise before bed
Exercise is beneficial to sleep. It increases time spend in deep sleep, the most physically restorative sleep phase, helps you fall asleep faster and increase the sleep amounts. Besides the direct effects on sleep, exercise also reduces the stress and anxiety, two major causes of sleep problems.
However, you should schedule your exercise four hours before going to bed as your body temperature stays elevated during this period, interfering in your circadian rhythm and making you active.
Turn off screens
Besides temperature, luminosity is another big influencer in our circadian cycle. The increase of red light spectrum during the sunset stimulates the production of sleep hormones that help us fall asleep. The blue light emitted around noon make us feel more active.
Our screens emits mostly the blue-ish part of the spectrum, disturbing our sleep cycle when used excessively during the night, and should be avoided to increase sleep quality. Even better would be leave your phone outside the room to avoid the temptation of checking sms.
If you absolutely have to use screens before sleep time, we recommend using some application to change the spectrum of light to the red side.
Have a ritual
Keep the bedroom for sleep and sex only. Avoid eating, working, watching TV or any other activity. It helps your body to relate the activity of being in the bedroom with the act of sleep and your body will respond according. It’s also important to have a ritual before going to bed with sleep inducing activities, such as taking a warm shower or reading a book. Keep it consistent and go to bed at the same time every day. Avoid any activity that might stimulate or stress you, such as planning your to-do for the next day.
Optimal room conditions
Remember when we said that temperature and light are the two biggest influencer in our sleep cycle regulation? You should control those conditions in your bedroom to improve your sleep quality.
Your bedroom should be as dark as possible, so invest in good blackout curtains or blinds and turn off all light emitting devices in the bedroom.
Temperature-wise, it’s a bit trickier. There are different needs of temperature, during different sleep stages. That’s the main reason why we developed Moona. It smartly regulates your body temperature through the night to ensure you fall asleep faster, have a better sleep quality and wake up naturally during the night.