How to improve deep sleep continuity

A lack of sleep can cause mental strain, insomnia, and a depressed mood. 
Being tired while working can make you fail to concentrate and get tasks completed. 

So how can you improve deep sleep continuity?

The magic ingredient for getting great ideas and staying focused during the day? Simple. 
Get a good night’s sleep.  Try 10 minutes of nap time just before bed.  Turn on your lights slightly before going to bed.  Keep listening to relaxing music and promoting relaxation throughout your day. The quality of your sleep determines whether you wake up feeling refreshed or groggy.  You can improve the quality of your sleep by learning three tips below that will set you up for a quality night’s rest. Part of becoming a good night’s sleep & productive focused person involves learning tricks. 

Sleeplessness is a risk factor for several health issues.  The body produces less melatonin, a hormone that helps promote restful sleep.  When you sleep less, your body is less likely to repair damage sustained during the day.  If your insomnia is chronic, this can hurt your health and well-being.  Try these tips to improve deep sleep continuity:

Your body comes to expect that when you get into bed at night, there will be no interruption in your sleep.  If there is an interruption, such as a phone call or a light coming on, your body gets the message and, if the alarm clock is set, goes into alert rather than deep sleep.  By being consistent with waking up early, you train your body to expect that when you get into bed at night, there will be no interruption.  In this way, you improve deep sleep continuity. Deep sleep continuity refers to the quality of your sleep with or without medication. 

Your sleep quality can affect several health indicators such as heart rate, skin temperature, and cognitive function the next day.  It’s helpful to know how you’re doing concerning deep sleep continuity and the related qualities so that you can choose medication or methods of sleep assistance accordingly.  Choose the best methods of sleep aids today.

What is deep sleep? 

It is a stage of sleep in which the brain is cleared of debris and the body undergoes a transition from relaxed, non-conscious wakefulness to stage 1 wakefulness.  Deep sleep occurs between 1 and 5 times a night for most adults.  Individuals vary in the number of times they enter this deep sleep stage each night, but it is generally accepted that sleeping at least 10-15 hours a night contributes to deep sleep continuity. I’ve been reading several posts about how to improve sleep lately.  One topic that immediately came up was how to make sure you are kicking off your deep sleep at the same time every night. 

Some people wake up at 4 AM and others wake up at 5:30 AM.  This can mess with your chronotype (the time it takes for your brain to sync up with the day/night cycle).  If you want better quality sleep, try waking up early (5:30 AM or earlier) on one of those mornings where you’re an hour early for whatever reason (e.g. working from home, jetlag).  Deep sleep is the first stage of sleep in which most people wake up feeling refreshed. 

In most cases, every 60 minutes or so, your heart rate drops, your breathing becomes deeper and you begin to REMEMBER what just happened.  This is the stage where your memory begins to rebuild itself.  After roughly ten minutes of deep sleep, most people wake up feeling better.  waking up feeling better allows us to reset our internal clock so that it begins its day with a fresh sense of energy and purpose.

Deep sleep is the period between the transitions from wakefulness to sleep.  Ideally, it should last 90 minutes or more.  If you don’t get enough deep sleep during the day, you’re more likely to stay tired and irritable throughout the day.  The most effective way to improve your quality of sleep is to use an alarm clock with a sound that goes off at the same time each day.  However, several factors can affect how much time gets into a deep sleep and how much time is wasted tossing and turning in bed, including:

The benefits of meditation “deep sleep” helps restore your ability to focus, maintain motivation, and learn information more quickly.  Having quality sleep means that you are more likely to learn content that interests you, feel energized and productive throughout the day, and resist the effects of jet lag or time zone changes.
Sleep cycles will help you get into a routine of getting tired at around 2 am or 3 am so you can wake up refreshed and ready to tackle the day.  The first step is to identify how much quality sleep you get each night.  Keep a journal or log what time of day you get the best sleep.  You can also try I r start timing your bedtimes so that it becomes easier to fall asleep at the right time.

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