Sleep cycles and what you need to know

Sleeping is a learned skill, just like cycling, writing, playing soccer and everything else you learn as a child. Our sleeping cycle consists of three different stages: light sleep, deep sleep and REM (rapid eye movement) sleep. This last stage is totally focused on our dreams 😴 but what are the effects on our body and brain?

• Your deep sleep is needed for your body to recover. Most people experience more deep sleep before 12 o’clock, that’s why you’ll most likely wake up fit if you go to bed before midnight.
• The REM sleep makes sure your brain recovers. When waking up very early, you might miss a part of your REM sleep, which can lead to feeling a bit less happy.

Why it’s one of our favourite happy moments

Not getting enough hours of sleep can have consequences: it makes you more grumpy, have no concentration, be less creative, but it can also increase the chance of diabetes, heart and vascular diseases, Alzheimer’s, headaches, back pains and other physical complaints👩‍⚕️
Instead, getting enough sleep works the other way around. You can even feel more motivated to get work outs done and eat better 🥝 All sleep coaches will advocate for a good night of sleep because it is the perfect example of experiencing more happy moments during your day.

How to improve your sleep – practical tips

Useful tips for a good night of rest:

• Make sure you don’t do HIT sports like running, boxing and going to the gym, at least three hours before going to bed.
• Instead choose for a walk or yoga or mindfulness (check our sessions, exclusively for members here)🧘‍♀
• Did you know that sporting during the day has a positive effect on your sleep?
• This one might sound obvious but caffeine and alcohol is never a good idea if you have trouble sleeping.🍸 The same applies to soft drinks and some teas with theine.
• Don’t expose your eyes to blue light devices 90 minutes before going to sleep. If you really need it, put the device on night shift (yellow light). This is important since blue light decreases the production of melatonin, the important sleep hormone that makes it easier to fall asleep.
• We know it can be hard, but try to pause your work notifications after 8PM, to dose your screen usage 💻🚨and give your mind some rest to get in the mood of sleeping.
• In case you’re worrying about things before going to bed: write them down. This way your brain can have some rest and knows it’s the first thing to look at the next morning.
• Try to create a bedtime routine for yourself, in the same order everyday. For example: first brushing your teeth, after cleaning your skin, then reading a bit in your book. This slows down your brain and will eventually lead to a better night of sleep 🧠
• Last but not least: taking a shower decreases your body temperature which also makes it easier to fall asleep.

Want to know more about our Happy Sleep initiative and try out some bedtime stories and soundscapes to make you sleep even better?🌙 Become a Goodiebox member and check out your member universe.