Unlocking the Secret to Effortless Sleep: Tips and Tricks

Try a sleep mask.

Most people have never actually tried a sleep mask. ‘Because, how helpful could it really be?’

It is actually very helpful.

Most people who really get into a sleep mask, or who can really black out their room, will tell you their sleep’s a lot better.

Why Sleep Masks Can Help

The most obvious benefit of a sleep mask: It eliminates all light.

That matters: Because even if you think your room’s dark now, it’s probably not near dark enough to optimise your sleep.

Research shows even small lights, like the little red LED on your fire alarm, can be enough to disrupt sleep. Not dramatically, but just enough so that you don’t feel as well-rested.

The Physiology

When it's dark, your brain ramps up its production of melatonin, a hormone that regulates your sleep-wake cycle. Essentially, melatonin helps you fall asleep—and stay asleep.

On the other hand, light signals your brain to stop making melatonin, which helps you wake up in the morning and feel alert.

There are tiny receptor cells in your retina that are just looking for light intensity. Sleeping in a pitch-black environment with a mask helps ensure those retinal receptors don’t find it—until you’re ready.

How to Use a Sleep Mask

No, you don’t probably need instructions. But here is one piece of advice.

It’s really helpful for your brain to know when to create the melatonin surge at night. This surge is called “dim light melatonin onset.” And it naturally occurs as the sun sets and your environment literally starts to dim.

One problem…

As a modern human, you can artificially keep your environment bright. So for best results, turn off screens and other intense lights for half an hour or so before you put on the mask. (This might not be necessary for everyone, but it’s a tactic you can experiment with.)

Keep in mind, a sleep mask won’t be helpful for everyone.

For example, you might find wearing something on your face annoying or even disruptive. And while a pitch-dark bedroom might be great for one person, another might need a bit of light to feel safe.

Ultimately, there’s just one question you need to answer: Is a sleep mask making your sleep better? Or worse?

Okay, I have to say it.

Yes, wearing a mask can feel a little silly at first. Like you’re some hapless character in a bad sitcom (the one who’s trying to sleep but keeps getting interrupted by the chatty roommate).

So be prepared to be made fun of by your partner or other co-inhabitant. (The upside: They could probably use some fresh material anyway.)

But consider this…

If professional athletes—whose multimillion dollar contracts depend on every possible performance edge they can get—take sleep masks seriously, perhaps they’re worth a shot for anyone looking to get an edge in the gym or at work, or who wants to feel more well-rested and in a better mood.

Learn how to put all the components needed for a successful weight loss program together by contacting me on 07971 22 22 35 to schedule your time TODAY!

Blog Written by Tanvir Heer Coaching

Personal Trainer Online | Harrow | Ruislip | Pinner | Northwood | Stanmore | Wembley