Unlocking the Secrets of Quality Rest
Unlocking the Secrets of Quality Rest
Have you ever wondered why some nights you sleep like a newborn baby, while other nights you toss and turn like our beloved pets trying to scratch their backs on the floor? Sleep profoundly impacts our mood, cognitive function, and overall well-being. As someone who has grappled with sleep challenges, I’ve explored various strategies to improve my rest. Let’s dive into my personal journey and discover what works for me.
The Benefits of Sleeping Well
Before we delve into my practices, let’s acknowledge some of the common benefits of quality sleep, as your own personal experience will attest to.
Enhanced Mood: A good night’s sleep leaves us feeling refreshed and ready to conquer the day.
Performance Boost: Proper rest fuels our physical and mental performance, making those intense workouts more effective.
Sharper Focus: Improved concentration and productivity go hand in hand with restful nights.
Task Completion: Which is basically what we’re trying to achieve, right?!
Non-Sleep Deep Rest (NSDR): The Game Changer
One of my secrets lies in a short 10–20-minute nap—what experts call Non-Sleep Deep Rest (NSDR) and as Dr. Andrew Huberman so passionately educates us about. NSDR isn’t about falling asleep; it’s about achieving deep rest without fully crossing into slumber. However, you may still find your mouth opening up whilst in this state, as others will playfully make you aware of . Here’s how I incorporate it:
Eyes Down: During NSDR, I keep my eyes pointed downward. This simple act helps me disconnect from external stimuli and promotes relaxation.
Body Awareness: Whilst keeping my eyes down, I shift my attention to my entire body not fixating on any specific part. This practice resembles meditation, clearing my mind and creating a sense of mental spaciousness. Sometimes, it feels like thinking about nothing at all ,a delightful paradox that’s truly blissful when you need it.
Exercise and Timing
Pairing NSDR with exercise amplifies its benefits. Surprisingly, the timing of my naps doesn’t dictate their effectiveness. I can nap at 1PM and sleep well or at 6PM and still achieve good sleep. However, I find that naps later in the afternoon (5-6PM) will need to be accompanied by moderately intense exercise thereafter to ensure I am tired enough to maintain my routine sleeping time and have a restful night’s rest.
Other Sleep-Enhancing Practices
Beyond NSDR, a few common practices significantly impact my sleep quality:
Caffeine Curfew: I steer clear of caffeine after noon. This ensures that my evening wind-down isn’t disrupted by stimulants.
Light Meals Before Bed: Heavy meals within two hours of bedtime can lead to discomfort and restless nights. Opting for lighter fare helps me sleep more soundly.
Consistency and Compassion
Remember, consistency matters. While adhering to these practices, I’ve learned not to be too hard on myself when life throws curveballs. After all, we can’t all have naps in our beds during the day. However, disruptions in my routine adds to my experience and helps me better determine what works best for me. These learnings, provided you’re conscious of them will help make you a better you 🎉 Sweet dreams! 🌙✨
