Never being a "morning person", I was unaware of how much I was missing by sleeping in. Now, I find the early morning to be aesthetically pleasing, emotionally soothing, and structurally beneficial. The quiet of this time allows me to calmly approach the day. It is also a great opportunity for me to practice mindfulness during simple tasks such as tending to the cats, making breakfast, etc. For the most part, I wake up feeling pretty good. However, on mornings when I wake up feeling sluggish I allow myself to take things a little slower than normal. This is a large departure from my former approach. If I was having a hard time I would militantly hype myself up to face the day. Unfortunately, I was invalidating my body's messages, relying solely on willpower to overcome tiredness. By easing into the day, I am now much more adept at structuring my tasks in a way which maximizes time, energy, and effectiveness.
NAPS!
I love an afternoon nap. It's a great way for me to reboot my mind and body especially after strenuous mental or physical exertion. The thing to remember is to keep the nap short. Ideally twenty minutes is the proper length for a nap. I have found anything more than thirty-five minutes will actually increase fatigue and make falling asleep for the night difficult.
EXERCISE!
I have discovered that exercising really impacts how easy I fall asleep and the quality of my rest. My choice of activity is soccer, which I play four times a week. On days when I am not playing a game, I do light skill work for about thirty minutes. Many fitness experts recommend exercising in the morning, but this is not an option for me because games are played during late afternoon or early evening. For myself, the issue is not when, but if I have exercised. I definitely have a difficult time falling asleep if I have not exercised.
BLUE LIGHT APPS
Now, an important note on something which affects all of us whether we realize it or not.
Using laptops, tablets, or smart phones after sundown will negatively impact one's sleep
cycle. The blue light emitted from monitors suppresses melatonin production which, in effect, resets the cycle. The good news is that If working after sundown cannot be
avoided there are a few ways to minimize blue light intake. Firstly, there is an app called F.lux which automatically lowers blue light emissions from the screen according to the time of day. For android users, Twilight is a similar app. One can also manually lower the brightness level on their monitor or invert the color scheme, but take my advice and download the app because it does this for you.
BLUE BLOCKING GLASSES
Lastly, something which has really helped me is wearing blue blocking sunglasses at night. While you can be protected from blue light using the computer with the F.lux app, you need a solution for household lights if you happen to have them on at night. At first, I felt funny wearing sunglasses at night, but their effect on the sleep cycle is profound. You can order a pair of these blue blocking sunglasses for very cheap, $5-10 on Amazon, or upgrade and get a high quality pair of sunglasses that doubles for the night time and during the day.
Here, I have laid down my reformed approach to sleep. It has come a long way. I don't know if it is conformity setting in or simply that my body needs increased sunlight, but I have made the switch to a more conventional schedule. Change is not easy. Fortunately, I have learned certain techniques and discovered tools which help with the regulation of the sleep cycle. This journey towards the light has greatly enhanced my productivity, mood, and overall wellness.
"Using laptops, tablets, or smart phones after
sundown will negatively impact one's sleep cycle."
-Christian Bauer
P. 13