Kinsman reinforces our key guideline to lock down a regular sleep rhythm with early to bed to grab your Deep sleep and avoiding sleep ins to align your circadian rhythm. The Institute adds:
1. The best time to go to sleep is when body temperature peaks which is early evening.
2. Exercise and fitness improve deep sleep 3 fold, increase growth hormone and feel younger.
3. Reinforces importance of regular and quiet evening routines.
4. Powernaps between high intensity exercise sessions also gives deep sleep and growth hormone.
5. Hot and cold showers before bedtime may help deep sleep.
6. Excessive REM sleep (last two thirds of night) is associated with depression and demotivation
7. Therefore avoid sleep-ins and long afternoon sleeps as they will make effort more difficult.
Comment: Makes sense. I am off to a sleep seminar this week and will report back.