Not the Quantity of Hours, But the Quality of Sleep Matters More

Sleep Efficiency

“You can’t explain the things, that you don’t know well enough”- Einhshtain.

I tried to summarize all the most crucial knowledge about sleep that I think everybody must know and be aware of their sleeping habits. Sleep is the #1 important thing to have good health. Your diet and exercise won't be efficient if it is not accompanied by good sleep. And believe me, you will unlearn what you knew before about sleep. Most of us know sleep as just sleep, as our biological need during the night and as a rest. When you have bad sleep, a common recommendation that people give us is to have 8 hours of sleep. I swear, most of us know about sleep only superficially.

High-quality sleep needs in order to wake up rejuvenating, empowered, and energized so that our body and brain will be able to heal. Our brain has Glymphatic system cells which are active primarily during sleep. We have a Glymphatic system that will help clean out metabolic waste and recycle brain cells while we are sleeping.

Our brains are incredibly active during sleep. During sleep out, metabolism is optimized. It regulates our testosterone, the Human growth hormone, and regulates insulin sensitivity.

Sleep deprivation causes diabetes, insulin, obesity, and other diseases.

To make you understand deeply, I will touch on such areas as:

What is chronotype;

Anabolic sleep;

Melatonin and serotonin sleep hormones-light exposure;

How does Cortisol affect your sleep?

Human Growth Hormone (HGH); Role of Dopamine in sleep;

Optimizing sleep;

What does mean "Being grounded"?

Your sleep efficiency doesn’t depend on the quantity of sleep but depends on the quality of sleep.

What does this mean-a quality of sleep?

Each people have individual body requirements, individual organism, and individual responses to different situations, it has individual needs for sleep. It means that the general recommendation of 8 hours of sleep is not for all. It is more about sleeping smarter. Having 8 hours full sleep versus having 6 hours efficient sleep. You have to notice and pay attention to your sleep very carefully. Also, it depends on your social responsibilities. You have unique individual sleep needs- not only depend on genetics, but on lifestyle.

And the first thing you have to do is to identify your chronotype. Sleep is individual and you have to know what time is right for you to go sleep and get the right amount of sleep which is right for you. You need to go to bed at the time of your chronotype. Sleep affects both physical and mental well-being. When you sleep your body restores its energy level.

A good night's sleep is the best gift that you can give to yourself to help you cope with stress, solve problems, or recover from illness.

Do not sleep less or more-sleep smart.

Chronotype

There are 5 important stages of sleep. 4 stages of sleep we call non-REM sleep and 5th is REM sleep (Rapid Eye Movement).

1. 1st stage is-transitionary sleep from waking to sleep, it is called Alpha sleep. It is the beginning of sleep which is 4%-5% of the night and this one goes from AWAKE to lighter sleep. Your heartbeat and respiration slow down. At this stage you might feel that you are not sleeping yet;

2. The 2nd stage is the Betta-getting to flow, calming, and relaxing stage of sleep which is 45%-55% of the night. At this stage, your body temperature starts to drop. You are in LIGHTER sleep and you are still sensitive to any noises;

3. 3rd phase is a physical resurrection called Theta 13%-23% of the sleep. Hypnotic and trance state of sleep which goes DEEPER. Kids spend more time at this stage;
   

4. 4th phase is called Delta 13%-23% of sleep-when Growth Hormone starts to activate and we are already in a DEEP sleep stage. At these 3dr and 4th stages, it is much more difficult to awaken someone.

5. 5th stage is REM sleep 20%-25 %-when you start to see dreams more clearly and you can remember them after awakening. At this stage of sleep, you can notice accelerated respiration, eye movement, increased brain activity, muscle relaxation, or even paralysis of muscles. REM sleep regulates learning, and memory processes and is involved in emotional processing. This stage of sleep is also responsible for the depressive state of a person. Deprivation during this sleep stage can cause depression.

Each stage can last from 5 to 15 minutes except for the 5th. The last REM sleep lasts around 1 hour. The 3rd and 4th stages other experts call together a Delta sleep ( Slow-wave sleep SWS). During these stages is often difficult to awaken the sleeper. These 3rd and 4th stages of sleep are very important to not miss because at these stages start physical rest, our body starts the process of detoxification, recycling, and cleaning garbages in our organism, and Growth hormone is released. This stage is responsible for getting proteins. In general, in NON-REM sleep the body repairs and regenerates tissues builds muscle and strengthens the immune system.

The best time to go to sleep is between 10 PM-2 AM. These times for Melatonin secretion when the Human growth hormone (HGH) starts to operate. You have to identify for yourself, what time is better for you, for your body to go to bed, depending on the socially determined wake-up time. You have to know the importance of sleep time and duration of sleep.

“The great morning starts the day before – at night”.

If you sleep for a short amount of time, you will not finish a lot of things. Better sleep enough time and get your things done efficiently.

By identifying your inner clock chronotype, you can start to take control of your schedule and sleep time. Your inner clock should be aligned with the nature clock and every hour of sleep plays a vital role in your sleep. We can divide chronotype into 3 categories:

Morning

Evening

Both

As we connected with nature we biologically must sleep at night, and daytime is for wakefulness. That is why most people who work at night shift or often fly to different time zones can destroy their hormones and body processes.

In association with the solar system: Serotonin, melatonin, and cortisol. These hormones are closely associated with our environment.

Learn more about chronotypes by clicking here

Anabolic sleep

I learned a lot of essential and vital things from Shawn Stevenson-author of the bestseller "Sleep smarter", a top nutrition expert, entrepreneur, speaker, founder of a functional clinic, and podcaster.

The most and first important thing to have strong health and beautiful physical appearance is your sleep than the diet and physical exercises. Sleep is responsible for the aging process, metabolic system, nervous system, and mental and physical systems.

Your physical training and the foods you eat during the day will go for nothing if you don't have rest and good sleep-sleep in an anabolic state.

The anabolic state is responsible for repairing muscle tissues and making strong your muscles, or if your training is accentuated on bodybuilding this state of sleep will much more useful. There is also a catabolic state which has the opposite effect. It involves the process of breaking down tissues. But both have to be in balance because a catabolic state provides energy for an anabolic state to occur and then the anabolic state of sleep starts its process. If you want to get a result from your fitness training, in order to shift to an anabolic state your body needs the right foods, that help your muscles receive the energy needed for them to repair and grow. But without the correct balance of nutrition, exercise, rest, and quality of sleep your body will not create the required amount of energy and it will cause a higher rate of catabolism which is bad for your health and body. Your muscles will not get strong, but the opposite it will start to break the muscle tissues.

The benefits of having an anabolic state of sleep and how to get there.

If your goal is to achieve a beautiful body by doing fitness and staying healthier, you have to learn to stay in an anabolic state of sleep. This is crucial not only to your muscles but to your bone density, digestive system, and the production of white blood cells which makes strong your immune system.

• Food Getting into an anabolic state as I mentioned above requires a combination of healthy nutrients, training, and rest. It means what kind of food you are eating is very important. You have to receive natural, fresh nutrients with the right variety of combinations of carbs, proteins, fats which have antioxidants, minerals, and vitamins. Avoid processed and chemicalized foods and better prepare for yourself homemade meals from fresh and natural ingredients that will help to create an anabolic state.

• Calories

Different calories affect differently on your metabolism. Calories from cheese and calories that come from avocado makes different effects on your body.

Eat more green vegetables. Intake of green vegetables on daily basis can help to trigger an anabolic state by providing the body with phytonutrients. Eating greens keeps the body in an alkaline state, which is essential for staying anabolic. Post-exercise eating after 15 min or 30 min is key to accelerating your muscle repair, reducing fatigue, and renewable. Time is playing a very important role in preventing a body to get into catabolic mode. After training, the body needs to be replenishment of protein, and liver glycogen stores quickly post-workout.

• Protein Depending on your social life, you might not have enough time to prepare protein-consistent meals. Then try to eat protein supplements that are made from natural ingredients. They might be Bars with cereals, nuts, or seeds, especially whey proteins are considered effective as it is quick to be absorbed by the body.

"Train hard, but smart." Compound and various exercises that will target whole your body and body muscles, not just specific areas will help trigger an anabolic state as the body keeps burning fat. As per the research where study participants tried the experiment. The time of doing exercises is also mattered to your sleep. They took people and divided them into 3 groups. 1st group was exercising in the morning at 07:00 AM, the 2nd group was exercising at 13:00 PM, and another at 19:00 PM evening. The study shows, that 1st group who did exercises in the morning had the deepest anabolic state of sleep. So they are producing much more effective Human Growth Hormone (HGH). By getting efficient sleep cycles they tend to sleep longer. Morning exercises help to deactivate the sympathetic nervous system and parasympathetic system which responds to the digestive system and calms your nerves. This implies, will be right to do exercises early in the morning. But if you have no time to make it done in the morning, try to do it in the early evening, before 3-4 hours to sleep.

• Your rest During your rest (sleep) your body repairs and restores worn-out muscle tissues and starts to grow new muscles. It means your rest is the duration of sleep. So your sleep should be in sufficient phases of sleep. By sleeping less your efforts in training will have the opposite result. As I said already your catabolic and anabolic states should be balanced.

• Detoxification of your body. Detoxification of your body and cleaning will help you to have the right amount of energy and shift to the anabolic system. You can find for yourself the main ways of detoxification. I personally know such methods as daily drinking clean water, detox smoothies, doing yoga for detoxification of the digestive system, and having a bath. But there are plenty of useful tips for detoxification your body.

• Reduce stress Being positive is also important as sleep. Mental and physical stress has a bad influence on the body and lows the immune system. It also causes on your sleep. Being stressed or depressed, but keep doing complicated exercises and eating healthy foods won't have positive results. You will lose the process of muscle recovery, repair, and strength. Your energy will lower. A positive mental outlook, keeping a healthy lifestyle, having time for doing things in the field of your interests, and having time for your rest will reduce your stress hormones and will help to optimize the normal functioning of all the body systems.

• Sugar

Eating and drinking things that screw up your sleep quality. Sugar is one of the reasons for the disruption of sleep quality, It might be the reason for losing 1 hour of sleep.

• Alcohol consumption Drinking alcohol hampers the process of protein synthesis and slows down muscle repair. It also lowers the levels of testosterone which is the main hormone responsible for muscle growth. Don't drink alcohol often, better is to consume it only in occasional situations. Even in occasional situations do not drink closer to sleep like at 10 PM. After drinking alcohol you have to drink the right amount of water. If you are drunk, then psychologically you might be switched off, It seems like you slept well, but your brain will be in process and will not have a rest and you are not getting into the normal rhythm of sleep stages. Remember, REM sleep is responsible for memory and when you get drunk, REM sleep gets pressed down, and as a result the next morning drunk people can not remember what was happen yesterday. So it means REM sleep is too important. You will break your sleep stages. In reality, it damages sleep architecture. From alcohol wine is fine to drink, it has specific benefits, especially red wine.

Drinking alcohol close to sleep damages sleep by 40%. That is why they feel hungover. It also damages short memory because REM sleep was damaged by alcohol.

Every people have their own alcohol metabolism and you have to be aware of your own metabolism. Dehydration is also one of the reasons for hangovers.

• Caffeine The good time for coffee is early in the morning and afternoon. Because caffeine will be settled in an organism even after 8 hours you drank. Studies were done that in experiments people drank coffee 3-4 and 6 hours before sleep. So they concluded that even 6 hours was not enough to optimize caffeine in an organism. After drinking coffee you can still sleep well, but your nervous system will not have a rest anyway.

• Sex Know your intimate time as well.

The intimate time between sex and sleep or between sleep and sex. The benefits of orgasm are also essential. We produce hormones or in another word cocktail of chemicals:

-oxytocin

-nonobanefarine

-prolactin

Except for these hormones, during sex dopamine hormone starts to rise. Dopamine is causing pleasurable emotions. More about dopamine you will learn later.

Melatonin & Serotonin. Light exposure

Melatonin is a hormone responsible for the circadian rhythm of sleep and plays a fundamental role in regulating the body's biological clock. It produces by the brain the pineal gland and various tissues in the body. It helps to maintain and control day/night sleep, temperature, and the body’s hormone release. Melatonin is active at night time when light is reduced, and circulation of this melatonin is carried on from the brain to all areas of the body. Our eyes have an optic nerve which is sending signals to the pineal gland when darkness has fallen. It means our eyes receptors determine night-time by reduced light entering our eyes. Not only do our eyes absolve the light, but our skin also has photoreceptors that can pick up light data. Melatonin production gets higher at night and during the daytime very low. Opposite to melatonin is serotonin, which is active during day time (wakefulness) and helps to synthesize melatonin. Serotonin is also responsible for your mood. If you have low serotonin in your body, then you might be in anxiety or depression. It means that serotonin is responsible for both emotional stability and sleep patterns. It’s a feel-good hormone that increases positivity and relaxation, as well as helps us feel all-around more energized.

So, how to higher serotonin?

Light exposure

Get more sunlight during the day. Exposure to sunlight boosts your serotonin. Our skin has photoreceptors, which can pick up information or lights. People actually need UVB (Ultraviolet B-rays), you will not only improve serotonin but you will get Vitamine D which is useful for your hair and skin.

Boost your serotonin levels by opening the curtains and letting in as much sunlight as possible. Better yet, get outside into the open air.

A great night's sleep starts in the morning. Sunlight cures to release serotonin (the feel-good neurotransmitter).

In order to produce melatonin we need to promote serotonin by exposing ourselves to sunlight.

The Pittsburgh Sleep Quality Index finds studies that exposure to direct sunlight between 8 am to 10 am for 5 days seems to be effective in increasing the global sleep quality score.

Expose your skin to get sunlight!

Night-time melatonin secretion is suppressed due to prolonged use of devices, such as laptops, phones, and TV before bedtime. These cause melatonin secretion, circadian rhythms, and sleep because dim light dilates pupils. And it is not only about light. Harward University researchers found that even the colors of light, like laminate, strength, or light affect your sleep. They found that green light has less effect on your sleep than blue color. People are addicted to screens, but we have to adopt the behavior of avoiding screens. So better not to use any devices 2 hours before sleep.

So, melatonin is too important to kickstart the sleep cycle by turning off the lights. Meditation is also the best way to optimize your sleep.

In conclusion, your levels of melatonin are boosted when it’s dark, whereas serotonin levels increase in sunshine and light environments. In short, melatonin helps you get to sleep and serotonin helps you feel awake when you start your day.

Now you know that Serotonin and melatonin are almost literally day and night in hormone terms. They perform opposite jobs and yet they must work in harmony to keep the body balanced. As good component foods will also boost levels in both. Cherries are rich in melatonin, whilst bananas, oatmeal, and milk boost melatonin production. Eggs, chicken, nuts, and seed foods are high in protein which has a lot of serotonin.

Tips in dos and don'ts

Melatonin tends to be high in kids, but an adult might produce less. Some people drink a melatonin supplement to make their sleep better. For instance, if you are often a traveler and you have to adapt to jet lag, or you work at night shift, or you have insomnia then you can drink melatonin as a supplement or there are also melatonin vitamins. But for sure, better if your body will have its own melatonin. Any chemicals which help you sleep are harmful and will not treat your sleep. As I mentioned above about the 4 phases of sleep when you drink a medical supplement to help you sleep, you can have a nice and long sleep, but you won't have those important 3rd and 4th phases of sleep. They are responsible for your physical rest, and metabolic system when the detoxification of an organism starts its process, your digestive organs start to recycle garbage, and when cleaned blood starts to circulate in your body.

But I can suggest you natural supplements for your sleep like chamomile tea or valerian. There are natural herbal teas to drink before bed that help you to have a nice sleep.

How does Cortisol affect your sleep?

Cortisol is a hormone responsible mostly for stress. It’s produced by a complex network known as the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis includes your hypothalamus and pituitary gland, both of which are in your brain. It also includes your adrenal glands, which sit at the top of your kidneys.

Cells in all your body have cortisol receptors, so it triggers rapid heart rate, a spike in blood sugar, rapid breathing, and sharpened senses. Cortisol affects your mood, influences digestion, and metabolism, and helps your immune system function. If you want to burn fat, you need cortisol. The production of cortisols works similarly to circadian rhythm- sleep cycles. Cortisol drops around midnight and peaks up after waking up, especially higher at around 09:00 AM.

Raising cortisol is too high in the evening. Stressing raises cortisol levels at night. The factors like watching movies or scrolling the internet and eating late evening and at night raise levels of cortisol which is bad for the body and organisms.

Below I made two columns: one with a negative impact on cortisol, and the second with a positive impact on cortisol to make it clear to you.

Negative effect on cortisol levels

1) Diet

Foods high in animal protein, refined sugar, salt, and fat;

2) Trauma and stress

Any kind of trauma and stress can cause cortisol levels to be too high.

Positive impact on cortisol levels

1) Diet

Fruits and vegetables tend to promote healthy cortisol;

2) Stay positive and relax by doing yoga, meditation, and deep breathing exercises.

As you have understood high cortisol levels are bad, and it has a bad impact not only on your sleep but also on your health. I will mention what kind of aspects will cause disrupted cortisol levels:

1. Metabolism;

2. weight gain-cortisol increases appetite and signals the body to shift metabolism to store fat;

3. anxiety, tiredness, and depression;

4. headaches;

5. memory, brain fog;

6. inflammation;

7. heart disease, high blood pressure, osteoporosis, and type 2 diabetes.

Before summing up, let me share with you tips to naturally lower your Cortisol levels. I will start with the main aspects which are highly impacting your sleep and hormones and as usual, it starts with food. So first, eliminate cortisol-triggering foods, and do not ever eat before bedtime.

Vitamin C is good for sleep.

Spirulina, dark chocolate, pumpkin seeds, nuts, chicken, cheese, seafood, eggs, and spinach, broccoli, peppers, greens, fruits, and drinks like black and green teas, or clean water can be beneficial to your cortisol levels and can impact improving sleep quality.

The most important thing is magnesium nutrition.

Having magnesium can reduce the sympathetic nervous system (fire or fight - stress driving aspect of the nervous system) and turn on the parasympathetic rest and digest aspect of the nervous system.

Great magnesium source includes:

Avacado, dark chocolate, pumpkin seeds, almond, greens, black beans, fish, spirulina.

Then exercise regularly but moderately. Notice your thoughts, or be careful with your surroundings which negatively influence you and make you stressed and anxious. Be self-aware and try to cope with any negativity. For this be mindful and practice meditation or any other breathing exercises, listen to music or bring a positive mood by doing yoga. Stay positive and get yourself around healthy people. It is also important to spend time with your friends, laugh more, go outdoors, or do activities that increase life satisfaction. Surround yourself with the right and positive people.

Also, some researches show, having a pet as a friend, is much better than having your real friend. Pets, or even having a dog and often interacting with them can reduce stress, and lower your cortisol levels. Usually having pets makes you stay in a good mood. So know, that having an animal companion has huge benefits to your life. Try to spend with them more time.

Another tip from me, if you really have a sleep problem for a longer period, don't wait that it will pass. Start to notice what is triggering your sleep, or if you have the opportunity and an available sleep therapist, do not be afraid or lazy to go visit and get some advice.

Conclusion

Cortisol is a stress hormone, produced by the HPA axis and coordinates your sleep cycle. Cortisol disruption through poor nutrition, chronic stress, illness, or your irregular social life like night shift working can result in insomnia and other sleep disturbances.

To have more detailed information about the Cortisol Stress hormone, click here.

Human Growth Hormone (HGH) in Sleep

Let me, first of all, reveal to you what is HGH and what kind of role it plays.

HGH is a very important hormone produced by the pituitary gland. It plays important role in growth, body composition, cell repair, and metabolism. It helps to boost muscle growth, strength, and exercise performance. Human Growth Hormone levels identify your health condition. Your lifestyle choices and diet can affect your HGH. So now, let me tell you how it is connected with sleep.

Your body releases significant amounts of HGH, especially at night. It means, that the majority of HGH increases in pulses when you sleep. The largest pulses occur before midnight and small ones in the early morning. Pulses are based on your internal clock or circadian rhythm.

Studies have shown that bad and less sleep can reduce the number of HGH hormones that the body produces. In fact, getting a good quality of deep sleep is the best and most vital strategy to enhance your HGH production.

Here is advice to increase the quality of your sleep and hormone production gathered from various sleep science sources.

1. Do not eat a lot before bedtime. Particularly high-carb or high-protein meals may spike your insulin which will cause blocking some of the HGH releases at night. Experts suggest avoiding foods before bedtime and foods which especially cause a rise in insulin levels. Avoid carb- or protein-based foods at least 3-4 hours before sleep;

2. As I mentioned before, avoid blue light exposure before bedtime;

3. Do not read a book in the evening especially electronic books;

4. Make sure that your bedroom has a comfortable temperature;

5. Do not consume caffeine late in the day.

We have Biological phenomena when depending on our age our Hormones start to change.

Human Growth Hormone is very active in adolescents at age 16-18. But at this age, we are mostly missing the efficiency of sleep. Because at this period we are socially active: we start to have social responsibilities, we have studied, we have a part-time job, we go to parties, we are so energized and we can go sleep at whatever time: very late and still can wake up early. But vice versa, especially during these periods, it is important to get a good sleep. Missed times of sleep, slowly can damage our organism and affect the aging process or our efficiency and productivity at later ages.

Why do you think, that kids fall asleep early and wake up early morning and be so energized during the whole day time? How about adults who go to bed late, wake up early or, it is hard for them to wake up early? Because as I mentioned above, our hormones change as we grow up, and we have to have efficient sleep, not productive days. Anyway, your productivity depends on how good was your sleep.

About body temperature and comfortable atmosphere, I will tell you about them in the next "Optimize your sleep" section.

Role of dopamine in sleep

As I mentioned before people tend to use devices especially a bedtime like watching TV, scrolling Instagram, and whatever. These behaviors are connected with the dopamine hormone. It causes you to want, search, desire, and seek out information or ideas. This hormone makes people repeat pleasurable behaviors, for example checking Instagram, having sex, or taking drugs. In these cases, the level of dopamine rises. Dopamine is a feel-good neurotransmitter. This neurochemical boosts your attention, motivation, learning processes, and emotional responses.

In sleep, dopamine can allay norepinephrine which causes you to feel more alert. The imbalance between dopamine and serotonin can affect sleep cycles.

Optimize your sleep

In this section, I will tell you about your body, room temperature, and bed sanctuary.

You have your own thermoregulation process. It means the natural drop in our core body temperature at night, which helps us sleep better and easier. Raising their body temperature at night causes bad sleep. So it is important to cool your body and cool your room. Exercising or even dancing close to sleep during the evening it is causing raising the temperature at night.

Usually, people who have insomnia have too high a body temperature. In these cases sleep, experts suggest controlling the temperature in the bedroom before bedtime or wearing special thermoregulation wearings which will help to cool your body temperature. There are also chilly pads on top of the mattress that helps to cool your body. So around 9 PM try to make your body cooler and make cooler your room. Next, when you have to use any devices and it is necessarily important, or you have to work and without them, you can not do anything, then better if you will use Blue light blocking glasses. There are also special apps like Twilight and f.lux for Android and Apple, which block down the lights or reduces light in your devices. Your pillow, bed, and mattress can affect your sleep quality and can call joint or back pain. Try to have high-quality bedding set up.

Bed sanctuary.

It is important also to tidy up your bedroom, to decorate it by creating a nice atmosphere for sleep. You can put some candles, or aroma candles, scatter rose petals, turn off any distractions, and be ready for sleep. Meditation is also good before you sleep. You can turn on some calming meditation melody, and let it play until you will be ready to sleep. Bath before sleep also is good. Shawn Stevenson-sleep expert suggests, that before going to sleep Magnesium bath also helps to prepare you for a good sleep. It makes your muscle relax, your digestive process will be much better work and your stress level will be reduced. To sum up this, I will tell you: Optimize your bedroom environment by setting up your bedroom and equipment arrangement, eliminate external noise, light, and artificial lights from devices, and regulate room temperature. Make sure that your bedroom is a clean, calm, relaxing, and enjoyable sanctuary.

Being grounded

Being grounded means feeling connected with the Earth and your body, being fully in present. It means the human body has electricities as well as Earth is filled with different electrons and these two elements are tidily connected with each other.

Being grounded helps not only your mental, and emotional but also your physical performance. It helps you to calm down and to be in balance, to be quiet and clear your mind, and recharge you with energy. When you are far away from the present and feel not being grounded, all problems can arise such as lack of sleep, anxiety, stress, poor concentration, tiredness or you might feel emptiness.

To feel grounded try to spend more time with yourself, and have more outside walking surrounded by nature. Visualize more, it might be your dreams, goals, and positive thought that led to bright visualizations. Do breathing exercises, meditation, yoga. By doing these things you will be more connected with yourself, with your body, and within the Earth. You will start to listen to yourself, and your body, and feel present, feel nature and earth, by noticing every single detail. Whether it is the voice of the bird, the noise of water and calm wind, the smell of sea or ocean, or the smell of greens. Notice all the positivity and joy and see how being grounded will affect your mood, your hormones, and of course your sleep. Dear readers, I do hope that this article was useful and will help you understand the importance of a good quality of sleep. I hope, by reading this you get the right voyage on the way to having good health and productive life.

Know, that this is painstaking work to get the most updated and proven science-based information and facts from the big world of sleep science. There are tones of knowledge and information related only to sleep, but I tried to use the most trusted resources and gathered expertise research, to sum up for you and make it readable and understandable for you. I tried maximum to summarize one article the information gathered from books, sleep science portals, podcasts, and experts in sleep. Only by learning about sleep, you can learn so much about yourself and how your body functions. I think this is the best knowledge you can give yourself to improve your health and well-being by studying your sleep patterns and trying to have efficient sleep.

May you be healthy, and may you be happy!