Status Updates From Stvořeni k pohybu

Recommended sleep hygiene practices:
1 GO TO SLEEP AND WAKE UP AT THE SAME TIME, EVEN ON WEEKENDS.
2 MOVE THROUGHOUT YOUR DAY.
3 BE CAREFUL WITH CAFFEINE.
4 NO TECHNOLOGY IN THE ROOM; LIMIT IT BEFORE BEDTIME.
5 DRINK VERY LITTLE ALCOHOL (OR NONE AT ALL).
6 COOL DOWN.
7 WIND DOWN
8 MAKE YOUR BEDROOM A DARK, QUIET PLACE
9 OVERESTIMATE THE TIME YOU NEED TO SPEND IN BED.
10 MIMIC YOUR BEDTIME ROUTINE WHEN YOU TRAVEL.

we employ every possible strategy to ensure that we can get as much high-quantity, high-quality sleep as possible. Those strategies are what's known as "sleep hygiene" -a set of evidence-based behaviors that help ease the body and brain into a full and refreshing night's slumber.

Research has shown that every 5 percent reduction in REM sleep increases mortality 13 to 17 percent.

If you're going through a deeply stressful period, which we all do, sleep can be impacted. There's illness and death and divorce and work pressures and family stress. You name it. And it is what it is. Sometimes you just have to weather the storm, then get back to good sleep habits when you can.

So consider all the variables: movement, light, sound, technology, routine. Really do try everything, especially the winding-down factor. A short mobility practice before bed can really help downregulate the body and prepare it for sleep.