Sleep and Creativity

Sleep and Creativity

Boosted Mood

A regular sleep pattern can definitely lead to a healthy lifestyle and a boosted mood.
Studies have shown that when our mood is high, our creative juices tend to flow, therefore leading to an increase in motivation, enthusiasm and creativity!

REM

A great sleep routine leads to an increase in REM sleep quality. REM sleep is our deepest form of sleep, and by increasing this, our brains can link together ideas with ease. We can wake full of fresh ideas, or, with a brain ready to get developing old ones.

Dreams

Believe it or not, sleep can be a great resource for inspiration!
Deep sleep, REM dreams are extremely vivid, they can be perfect inspiration for creative ideas during the day. Simply jot down your ideas before you forget them each morning, and your work will be teaming with creative zeal.

Embrace Lie Ins

Having a lie in at the weekend can actually be good for creativity!
As we gently wake up without an alarm we flit between a dreamlike and conscience state, meaning that we can experience a range of colors and clear images, perfect for inspiring our creativity improving our work.

Solving Problems

Stuck on a creative problem? Sleep on it.
In actual fact, the phrase ‘sleep on it’ does have a strong foothold in truth. As we sleep, our bodies link ideas together and consolidate information, meaning that we tend to wake with a decisive attitude and a clear head.

Improved memory

Sleep is brilliant for consolidating ideas and improving memory, and an increase in memory capacity is brilliant for storing ideas for later and for coming up with new ones!.

 

Take a Nap

Take a Nap

Have you taken a cat nap lately?

Sleep experts have found that daytime naps can improve many things: increase alertness, boost creativity, reduce stress, improve perception, stamina, motor skills and accuracy, enhance your sex life, aid in weight loss, reduce the risk of heart attack, brighten your mood and boost memory.

How to Power Nap

• One of the keys to power napping (also known as “cat napping” in the non-work world) is to keep them short.

• Many experts say 10 to 20 minutes is the ideal duration to bolster energy and heighten alertness.

• Too long a nap can risk grogginess.

• The benefits of a nap can even last for several hours.

 

Find out more
https://medium.com/thrive-global/the-biggest-brain-benefits-of-taking-a-daily-nap-c82d1b0f15a0

Sleep for better grades

Sleep for better grades

Facts

  • Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.
  • Biological sleep patterns shift toward later times for both sleeping and waking during adolescence — meaning it is natural to not be able to fall asleep before 11:00 pm.
  • Teens need about 8 to 10 hours of sleep each night to function best. Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.
  • Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends,which can affect their biological clocks and hurt the quality of their sleep.
  • Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.

Consequences

Not getting enough sleep or having sleep difficulties can:

  • Limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework or a date with a special person in your life
  • Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems
  • Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members
  • Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain
  • Heighten the effects of alcohol and possibly increase use of caffeine and nicotine
  • Contribute to illness, not using equipment safely or driving drowsy

 

 Solutions

  • Make sleep a priority. Review Teen Time in this toolkit and keep a sleep diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!
  • Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.
  • Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.
  • No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.
  • When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!
  • Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.
  • Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!
  • If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.
  • Try keeping a diary or to-do list. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.
  • When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.
  • Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.
  • If teens need 8 to 10 hours of sleep to do their best and naturally go to sleep around 11:00 pm, one way to get more sleep is to start school later. 

Your perfect sleep environment

Your perfect sleep environment

Although sleep is a natural part of our lives, for many, it can be difficult to drift off into slumber come the evening. Lack of sleep can be frustrating, yet, by making a few subtle changes to your bedroom, it’s easy to completely transform the way you think about rest. Follow these tips to transform your sleep.

 

Consider how you think about your bedroom

It’s important to consider how you think about your bedroom before taking the steps to change your sleeping environment. Try to not use your bed in the day time- this will work to associate your bedroom with sleep- not work and will instantly work towards relaxing you in the evening.

Get rid of all clutter

Remember, your bedroom is not an office, a gym or a kitchen. Take the time to clear out clutter, for a tidy mind and a peaceful sleep.

Ditch the electronics

Make sure you leave all electronics behind as you head to your bedroom. Although this might feel strange to do at first, it will reduce your exposure to artificial light in the moments before you fall asleep. It’s also a good idea to turn your alarm clock away from your bed if it is emitting a glare.

Embrace the darkness

Embrace the dark!  Artificial light plays around with our sleep cycles. Purchasing some heavy blackout curtains can be great for encouraging a good nights’ sleep. If you do need to have your phone by your bed, make sure you flip it down screen side to stop screen glare into the room.

Stay Cool

Our bodies gradually cool down when we head to bed, eventually sending us into slumber. Keeping your room at a low temperature of around 59-66 degrees Fahrenheit helps to speed up this process, making you fall asleep faster.

Keep Quiet

Noise is a common disruptor of sleep. If you are finding yourself waking in the night multiple times due to the noise disturbance, there are a few options for you to try. You could wear ear plugs, although these can fall out in the night, another option is to play soothing music in your bedroom each night, although this only works for some, everyone is different!.

 

 mlilyusa.com

 

 

Sleep in Hot Weather

Sleep in Hot Weather

Sleep In Hot Weather

As we fall to sleep, our bodies naturally drop in temperature – unfortunately, during the summer months, heat can have a pretty detrimental affect on our sleep patterns, preventing us from getting the sleep we need.

Take a look at these tips below for sleeping well in hot weather, from prepping your body before heading to bed, through to what to do as you wake up to fight the heat.

Before Bed

Opting for a cool or lukewarm shower before heading to bed can help your body to cool down quick, meaning you’ll feel much more rested and sleepy before getting under the covers.

If you’re really struggling to cool down before bed, then a great tip is to soak your feet in cold water before going to sleep. Dip your toes for around ten minutes and you’ll soon feel cooler. Heat is lost through your extremities, so wetting your hair can also be great for cooling down.

Wear light, loose fitting clothing. If you opt for sleep wear, it’s important during hot weather to choose light, cool fabrics. Avoid any sort of fleece or thick wool as this will be extremely hot to wear in the heat.

Improving Your Sleep Environment

Working on adapting your sleep environment can be one of the most effective ways to stay cool at night.

Simple acts such as changing your bedding to a thinner thickness can be effective. In some cases, sleeping with just a sheet on you can also work well.

Leave your window open. Ensuring air flow throughout the room can stop warm air from gathering and causing you to become uncomfortable. Fans can also be good for circulating air throughout the night – placing a tray of ice cubes in front of the fan can work well to circulate cold air.

Your mattress could also be keeping in extra heat. Many of our mattresses have AirCell Foams, Ice Fiber Covers, and even Phase Changing Materials built into the to keep you cool all night long.

Preparation

As we sleep, our bodies go 7-8 hours without water, meaning we can wake dehydrated each morning, especially after hot and sweaty nights. A great way to avoid this, and to also ensure that you’re not waking throughout the night to use the toilet, is to steadily drink water throughout the day, so that you go to bed hydrated.

Purchasing, or making your own spray mister can be handy to keep near your bed during the night, you’ll be able to use it then for cooling your face down to avoid over heating.

If you’re bedroom has large windows, a great tip for preparing for a hot night would be to keep the curtains closed throughout the day. This keeps the air cool by blocking out the sun. It might plunge your bedroom into darkness, yet this will help you to avoid using your bedroom in the daytime.

 

Swimming & Sleep Health

Swimming & Sleep Health

Swimming and Sleep Health

If you’re struggling to fall asleep each night, then swimming might be the solution you’ve been looking for.

A study by the National Sleep Foundation found that there is a big link between swimming regularly, and an overall increase in sleep quality and improvement in sleep health.

Whilst exercise can improve sleep, working out late in the evening can also be detrimental to quality of rest. Swimming, on the other hand, combines gentle exercise with cardiovascular movement, meaning you’ll leave the pool feeling rejuvenated from the exercise, but also pretty tired from it all!

Benefits of Swimming

There are plenty of benefits to swimming, take a look at our top picks below:

Improved cardiovascular health! Swimming is perfect for improving your cardio ability.

If you’re prone to avoiding heading out on a run or you’ve got an aversion to HIIT workouts, then swimming could be your best option!

Swimming is brilliant for building your heart rate up, whilst also taking a lot of stress and pressure from your body. Many people opt for water therapy after breaking bones, as it helps to relieve weight on your muscles! It provides an all over body workout! If you tend to get confused on what part of your body to work out and when, heading to your local pool a few times a week can be the best solution for this puzzlement. It also tones muscles and builds overall strength, without exerting too much stress on your body.

So, how does swimming affect sleep?

Swimming works to improve sleep health by reducing causes of insomnia, take a look at the benefits below.

Reduces Stress. Swimming can be brilliant for reducing stress, which can manifest in both mental and physical symptoms. Gentle exercise can be wonderful for forgetting your troubles, whilst swimming can help to relieve tension in your muscles, usually fostered there due to worry.

Water Temperature and Sleep. If you’ve ever climbed out of the swimming pool and felt ready to head home straight to bed, you’re not alone. As we fall asleep, our bodies drop in temperature, the faster this happens, the faster we fall into slumber. That’s why taking a warm bath before bed can be so effective.

Swimming works in the same way. The drop in temperature as we climb out the pool, alongside the exertion of a workout, can make up feel super sleepy!

Water Resistance. When we swim, we are constantly pushing against the water to propel ourselves forward. This movement essentially translates into resistance training, which can have a tiring affect on the body.

One hour of swimming involves a lot of resistance training, which can not only improve our strength, but make us ready for bed after we’ve finished!

Head to your local leisure center to give swimming a try, you’ll soon notice an improvement in your rest.

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