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Key Takeaways
- If you suffer from insomnia, you can implement better habits to improve your sleeping routine
- Sleep is important to improve your health and boost your overall mood
- Cardiac Coherence helps you slow down your breathing to an optimal state to relax and sleep faster
- Dodow is 100% natural and a solution that helps you fall asleep faster and you can use it to fall asleep in just 8 minutes
Sleep is more important than you think
If you're reading this article, you may have some sleeping issues; perhaps you sleep well but want to improve it, and gain better habits; maybe you know someone that suffers from insomnia and you want to help him dealing with the problem.
Regarding your motive, we're here to help! Being sleep experts for more than 12 years gave us the power to share some useful tips that can massively help your sleep overall experience.
4 benefits of developing good sleep habits
Sleep improves mental health
In addition to depression, studies have linked sleep deprivation to mental health problems such as anxiety disorder, bipolar disorder and post-traumatic (PTSD).
Sleep improves mood
Lack of sleep can make people irritable, lower their energy level and cause or aggravate feelings of depression.
Sleep strengthens brain function
Our mind works better when we sleep well, as it contributes to better thinking, and a sound memory, which helps us to make complex decisions. A good night's sleep can help adults and children stay active at work or school, even at home.
Sleep strengthens the immune system
And boosts our body's defences.
Here are some tips that can improve your sleeping routine
Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Limit exposure to screens before bed: Avoid electronic devices like smartphones, tablets, and computers at least an hour before bedtime.
The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep.
Create a relaxing bedtime routine: Develop a pre-sleep routine to signal to your body that it's time to wind down.
This may include activities like reading, taking a warm bath, or practicing relaxation exercises.
Optimize your sleep environment: Keep your bedroom cool, dark, and quiet.
Consider using blackout curtains, earplugs, or a white noise machine to eliminate disturbances.
Invest in a comfortable mattress and pillows: Ensure your mattress and pillows provide proper support and comfort. Replace them if they are old or causing discomfort.
Watch your diet: Avoid heavy meals, caffeine, and nicotine close to bedtime. These can disrupt sleep or make it harder to fall asleep.
Exercise regularly: Engage in regular physical activity, but try to finish your workout at least a few hours before bedtime.
Exercise can promote better sleep, but exercising too close to bedtime might have the opposite effect.
Keep a consistent exposure to natural light: Get exposure to natural light during the day, especially in the morning. This can help regulate your body's internal clock and improve sleep-wake cycles.
What is cardiac coherence?
The term Refers to a state of synchronisation and balance between the heart rate, respiratory rhythm, and other physiological systems. It involves a rhythmic and coherent pattern of heart rate variability (HRV), which is the variation in time between consecutive heartbeats.
Stress Reduction: Coherent heart rate patterns are associated with reduced stress levels and lower cortisol (stress hormone) levels.
Improved Emotional Well-being: Cardiac coherence techniques have been shown to positively impact mood and emotional regulation.
Enhanced Cognitive Function: Some studies suggest that achieving cardiac coherence may improve cognitive performance and increase mental clarity.
Better Sleep: Practicing cardiac coherence before bedtime may contribute to improved sleep quality and relaxation.
Dodow is an innovation inspired by more than 13,000 studies on cardiac coherence.
