A good nights rest has a direct influence on our physical and mental wellbeing. If we don’t sleep well at night, we can’t perform to our maximum capacity during the day. Sleep deprivation has a severe negative impact on our energy levels, our emotions, and even on our body weight. If you want to maximize the positive effects of the time you spend sleeping, then good sleep hygiene is advisable. There are a number of things that you can do to sleep better. For example, practicing the Wim Hof Method. People who practice Wim’s method often report that their sleep quality is improved, and that they are feeling more energetic during the day.
There are a number of ways to improve your sleep quality naturally. These natural sleeping aids can help you sleep better without the need of taking sleeping pills or supplements like melatonin or valerian root.
Optimize your circadian rhythm. You will get the most out of your time sleeping if your sleep is synchronized with your body’s sleep-wake cycle. There are a few things that you can do to establish this. For example, you can prime your body for sleep by going to sleep around the same time every day. When you lose sleep during the week, it is tempting to make up by sleeping longer in the weekends. However, it is better to stick to your normal circadian rhythm and make up for your lost time with short naps during the day. Limit these naps to 20 minutes max.
Exercise regularly. Another way to stimulate sleep quality is to exercise daily. By exercising, you stimulate your body to go into a deeper state of sleep. It is advisable to finish your workouts a few hours before you go to sleep. Because exercising has a number of effects on your body such as a change in hormone levels, body temperature, and metabolism, you don’t want these effects to interfere with your circadian rhythm.
Optimize your diet. The things you eat and drink during the day can influence your quality of sleep. Substances like caffeine and nicotine can have a severe negative effect on how you sleep at night. It is advised to limit your intake of caffeine during the day and to avoid smoking cigarettes late at night. Another thing to watch out for is heavy meals in the evening. It is best to have your dinner multiple hours before bedtime and to eat a light snack before you go to sleep.
Proper stress management. During the day, most of us are constantly over stimulating our brain by seeking fresh stimulation and by working on multiple tasks at a time. Therefore, it can be hard to wind down during the night and to get out of ‘work-mode’. Add some stress or anxiety to that and the above could have a serious negative impact on your quality of sleep. When you experience this, a number of relaxation techniques could help you calm your mind and help you go to sleep.
Optimize your bedroom. The environment where you sleep has a significant effect on the quality of your sleep. For example, it is important to keep your bedroom dark and quiet. To help your mind associate your bedroom with sleep, it is advisable to limit the number of activities that you undertake in your bedroom. Therefore, remove distractions like a TV or a computer. When you are lying in your bed and you can’t sleep, go to another room and do something relaxing until you feel tired.
Exposure to light. Exposure to light has a profound effect on the production of melatonin, a hormone that controls your circadian rhythm. To improve your quality of sleep you should try to regulate the periods in which you expose your body to light. It is best to get as much exposure to bright light as possible during the day. In the evening it’s the other way around. Limit your exposure to bright light during evening hours and be careful with devices that produce light such as smartphones and tablets.
Effects of the Wim Hof Method on sleep
The Wim Hof Method is a powerful method that is developed by ‘Iceman’ Wim Hof. With the help of his method, Wim was able to break over 20 Guinness World Records. The best thing about the Wim Hof Method is that Wim has made his method available for anyone that is interested in experiencing the many benefits that come with it. Those who practice the method report positive effects that range from a better focus, more energy and fat loss, to a reduction of emotional stress. Multiple aspects of Wim’s method will improve your quality of sleep. When you constantly find it hard to fall asleep at night, the Wim Hof Method may be all that you need to help you sleep like a baby.
You can start with the Wim Hof Method today by signing up for our 10-week video course. Wim Hof himself will teach you everything there is to know about his method. Thousands of people from all over the world already benefit from it. Even professional athletes and celebrities, people that have to perform at their best every day, have chosen to practice the Wim Hof Method. Moreover, you can follow it at your own pace and at any place.
Wim’s renowned method is based on three pillars. These pillars are breathing exercises, training your focus, and exposure to cold. When combined, the three pillars will have a significant positive impact on your physical and emotional wellbeing. Many people already benefit from the Wim Hof Method, which is known for its strong scientific underpinning.