Simple Fun Health

Simple Fun Health

Share this post

Simple Fun Health
Simple Fun Health
SFH #7: Some Sleep Basics for Sunday
Copy link
Facebook
Email
Notes
More
User's avatar
Discover more from Simple Fun Health
A blog with tips, tricks, and shared experience around creating a simple and fun healthy life.
Already have an account? Sign in

SFH #7: Some Sleep Basics for Sunday

Simple tips for better night's sleep ๐Ÿ˜ด

Brian Hain's avatar
Brian Hain
Mar 21, 2021
1

Share this post

Simple Fun Health
Simple Fun Health
SFH #7: Some Sleep Basics for Sunday
Copy link
Facebook
Email
Notes
More
Share

Sleep ๐Ÿ›Œ is the body's natural detoxification process, draining fluids from tissue and flushing out cellular waste and neurotoxins.

A good night's rest regulates our hormones to help us feel satiated, improving cognitive abilities ๐Ÿง , promoting skin health ๐Ÿงด, and encouraging healthy cell division ๐Ÿ”ฌ. A perfect night's rest maximizes your time in both REM sleep and deep sleep. REM stands for rapid eye movement, and it's the kind of sleep in which you dream. During deep sleep, which is also called delta sleep, your breathing and heart rate drop, and your brain waves slow down. Scientists believe that it's deep sleep that turns short-term memories into long-term memories, reduces stress levels, and releases hormones for immune support.

How can you improve or optimize your sleep in a simple fashion?

  • Go to bed consistently around the same time each night. It doesn't matter your chronotype1, just that you get your circadian rhythm inflow. It's the biological clock that runs every cell in our body. โฐ

  • Avoid caffeine2 and alcohol3. My rule is no caffeine after lunch. And when consuming alcohol, I do my best to hydrate and stick to 1 to 2 drinks simultaneously. โ˜•๏ธ๐Ÿธ

  • Aim for darkness. Darkness triggers the release of melatonin. Avoiding screens several hours before bed will go a long way to help regulate melatonin release. Going further, you can get black-out shades or use an eye mask. Do your best to remove any light source in your bedroom. ๐ŸŒ‘

  • Cold is better for sleep conditions. The ideal temperature to sleep in is between 65 to 68 Farenheight. That range can be quite an adjustment for our AC-controlled sensitivities, but it's worthwhile to test out for yourself. Chiling pads and blankets are a popular new sleep tool on the market if you want to explore those options. ๐Ÿฅถ

  • Set up a bedtime routine to wind down. The focus is to relax and cool down. I love warm Epsom salt baths4 and setting a mood with candles and sage. It's easy and fun! ๐Ÿ›

Hear these tips and some more depth from one of the most respected academics in the field of sleep.

1

https://thepowerofwhenquiz.com/

2

https://stm.sciencemag.org/content/7/305/305ra146

3

https://www.news-medical.net/news/20090901/Alcohol-consumption-disrupts-circadian-rhythm-in-humans.aspx

4

https://thesleepdoctor.com/2019/07/27/warm-baths-help-sleep/


Subscribe to Simple Fun Health

By Brian Hain ยท Launched 4 years ago
A blog with tips, tricks, and shared experience around creating a simple and fun healthy life.
1

Share this post

Simple Fun Health
Simple Fun Health
SFH #7: Some Sleep Basics for Sunday
Copy link
Facebook
Email
Notes
More
Share
The 1st Daily
Why a daily blog about a simple and fun healthy life...
Mar 15, 2021 โ€ข 
Brian Hain
7

Share this post

Simple Fun Health
Simple Fun Health
The 1st Daily
Copy link
Facebook
Email
Notes
More
SFH #10: Food and Ecology
Our health is directly linked to our ecological systems ๐Ÿ”—
Mar 24, 2021 โ€ข 
Brian Hain

Share this post

Simple Fun Health
Simple Fun Health
SFH #10: Food and Ecology
Copy link
Facebook
Email
Notes
More
SFH #195: A Story of Creativity and Structure
Lessons in staying healthy ๐Ÿ’ช
Jul 20, 2023 โ€ข 
Brian Hain
4

Share this post

Simple Fun Health
Simple Fun Health
SFH #195: A Story of Creativity and Structure
Copy link
Facebook
Email
Notes
More

Ready for more?

ยฉ 2025 Brian Hain
Privacy โˆ™ Terms โˆ™ Collection notice
Start writingGet the app
Substack is the home for great culture

Share

Copy link
Facebook
Email
Notes
More