Dr. Rosa discusses tips to improve sleep quality and duration. The first tip is to sleep in absolute darkness, as even small amounts of light can increase brain activity. To achieve this, blackout curtains, blinds, or shades can be used.
The second tip is to avoid screens for at least two hours before bedtime, as the blue light emitted can interfere with sleep. If this is not possible, using blue light filters or night mode on devices can help.
The third tip is to keep the bedroom cool, with an ideal temperature of around 18°C (64°F). A cooler room can help improve sleep quality and duration.
The fourth tip is to practice meditation or relaxation techniques, such as deep breathing or progressive muscle relaxation, to help calm the mind and body before sleep.
Additionally, Dr. Rosa suggests training the circadian cycle by exposing oneself to natural light during the day, staying hydrated by drinking water in the morning, and engaging in some form of movement or exercise after waking up. These habits can help improve the quality of sleep and wakefulness.
Here are the key facts extracted from the text:
1. Humans need 8 hours of sleep each night for optimal health.
2. The body is incredibly sensitive to light, especially during the time of falling asleep.
3. Exposure to natural light during the day helps regulate the circadian cycle.
4. The ideal room temperature for sleep is between 15 and 20 degrees Celsius.
5. Meditation can help lower brain activity and improve sleep quality.
6. Blue light from screens can interfere with sleep and brain activity.
7. Using a blue light filter or night mode on devices can help reduce the negative effects of blue light.
8. Dehydration can occur during sleep, and drinking water in the morning can help rehydrate the body.
9. Caffeine can have a greater effect on the body when it is dehydrated.
10. Exercise, even light movement, can help increase activity and wakefulness in the morning.
11. Neurotrophins, which help create new neurons, are produced during exercise, especially in the morning.
12. The circadian cycle can be retrained to sleep properly at night and produce more melatonin.
13. People generally sleep 2 hours less per day than they did before the invention of electric light.
14. Diseases such as Alzheimer's and dementia may be linked to lack of sleep and disrupted circadian cycles.
15. Brain activity is measured in waves, with beta waves being the most common during wakefulness and theta waves being the slowest during deep sleep.