Many of us feel we could do with more sleep. However, the demands of
modern life make this dream largely impossible. But there is an
alternative. Instead of always wishing we could have time for just a
little more sleep, we can improve the quality of what sleep we do get.
The following are my tips for ensuring you get the very best quality sleep possible.
Sleep in Complete Darkness
Think cave, the night refuge of prehistoric humans. Our bodies are
physiologically adapted to certain environmental circumstances and our
physiology has not changed in close to 100,000 years. Essentially that
means you are running around in a caveman or cavewoman’s body. Which
also means you body is made to sleep in complete darkness.
It has been shown through scientific research that the release of
melatonin is light sensitive. Light inhibits melatonin release whenever
it touches skin but the eyes are especially important. Even as much
light as produced by a single candle has an effect of reducing nighttime
melatonin release. These days melatonin is sold as a sleep aid. But why
buy and take a synthetic chemical when you can make your own, all
natural, melatonin?
It may also interest you to know that melatonin is the single most potent antioxidant known to man. Our bodies naturally enjoy a nightly melatonin bath but only if you sleep in complete darkness. You should probably also know that it takes a respectable number of hours of melatonin release before other vital hormones become activated. Some of these hormones are needed by your immune system to produce T-cells and killer cells that help you fight off cancer and disease. Sounds important, doesn’t it?
It may also interest you to know that melatonin is the single most potent antioxidant known to man. Our bodies naturally enjoy a nightly melatonin bath but only if you sleep in complete darkness. You should probably also know that it takes a respectable number of hours of melatonin release before other vital hormones become activated. Some of these hormones are needed by your immune system to produce T-cells and killer cells that help you fight off cancer and disease. Sounds important, doesn’t it?
Therefore, when you sleep ensure it is dark enough that you can’t see
your hand in front of your face. You will also benefit from turning the
lights down a couple of hours before going to bed. This will
effectively wind your body down much like dusk naturally would.
Avoid Stimulants
Energy from caffeine and refined sugar in processed food is fake
energy to begin with. However, it might surprise you that your coffee
can cause sleep quality problems up to 12 hours after your last cup. If
you must have coffee to help you through the day then don’t have any
after lunch. You don’t actually really need it anyway but that is a
whole other article. Nicotine is also a stimulant, which will interfere
with the quality of your sleep. Smokers can also experience withdrawals
during the night, which will mess with your much-needed sleep.
Finally, although it isn’t a stimulant, alcohol also reduces overall
quality of sleep. So you might want to rethink that nightcap. Alcohol is
also a diuretic which means consumption before bed will increase your
likelihood of becoming dehydrated during the night. Sleep is for
recovery from the rigors of the day. Being dehydrated while sleeping is
obviously not going to result in optimum recovery. More to the point
once dehydrated your body acts as if it is experiencing stress. If your
body is stressed it produces stress hormones such as Cortisol, which are
awakening hormones. Obviously that isn’t going to help your quality of
sleep.
Have an Optimal Sleeping Environment
I’ve already touched on sleeping in complete darkness. That is such a
biggie that it deserved to be a point on its own. However there are a
number of other beneficial things you can do to your sleeping
environment that will improve your quality of sleep. This might sounds
obvious but do what you can to keep the noise level down. That means
turn that television off. Too many people fall asleep with the
television on. The sound and the light from the TV are doing your sleep
quality no favors. If you live somewhere where there is outside noise
such as from traffic then take action to mask it. In my personal
experience a fan is perfect. I actually sleep with a fan year round but
soothing recordings of natural sounds such as waves or rain will also
do.
Another reason a fan is good, even in winter, is it keeps the air
moving and fresh. Again think cave. Optimal sleeping temperature
conditions are slightly cool with good ventilation. Next ensure you
reserve your bed for just two activities – sleep and sex. If you spend
time sitting up in bed making notes for work tomorrow your bed becomes
associated with thinking about work. This will make it harder for you to
wind down and fall asleep.
Lastly, ensure there are no electrical devices within four feet of
you. Electromagnetic radiation is bombarding you every day of your
modern life. Don’t add every night to that. Your alarm clock, which is
probably right near your head when you sleep, is just one source of
electromagnetic radiation. Having your mobile phone on the table next to
your bed is another. If you are experiencing poor quality sleep, wake
up feeling drained and exhausted, try taking a look around your bedroom.
If you find a TV, a sound system, electric alarm clock, an electric
blanket, a mobile phone, lamps, dimmer switches, and an overhead fan all
within arms reach of where you sleep then you may have just found your
answer for your troubles. Make some changes and it is likely that not
only your sleep will improve but your general level of health and
wellbeing will also.
Get Daily Sunlight Exposure & Exercise
As I’ve mentioned above our bodies are sensitive to light and dark.
I’m sure you have noticed that there are natural light dark cycles. It’s
called day and night. Light is very influential over our physiology. In
response to light your hormonal system naturally releases cortisol.
Cortisol is a hormone that is released in response to stress. Light is
one form of electromagnetic stress. Cortisol release activates the body,
preparing it for movement such as combat or flight, whatever is
necessary for survival. Thus light helps set your body clock. So when
you first wake up open your blinds and get some sunlight or go outside
for a few minutes. If you can’t do that turn your lights on. This will
stimulate cortisol release and wake you up the way nature intended.
You
can also see how light at night after the sun has gone down is messing
with your body. If work, family and money issues have you stressed don’t
add to that through light toxicity. Light toxicity is over exposure to
light.
As an aside you actually need about 10 to 15 minutes of sunlight each
and every day to get a much-needed dose of vitamin D. That reasonable
amount of sunlight is a form of good electromagnetic stress. Vitamin D
is proven to help fight cancer, is needed for a healthy immune system
and allows for calcium absorption in the gut. You can drink all the milk
and eat all the cheese and yogurt you like but without vitamin D your
body will not be able to use the calcium contained within those foods.
Finally, regular exercise, aside from the fact that it is good for
you, will help you fall asleep at night and enjoy a better quality of
sleep. Exercise is best in the morning or spread out during the day as
exercising too late in the day has a stimulating effect on the body. A
raised body temperature is not conducive to sleep. I’ve personally found
stretching, loosening, and range of movement “exercises” helpful for
winding down and becoming more relaxed before sleep.
So there you have it. We all want to be healthy and to be healthy
requires good quality sleep. If you want to be healthy but don’t feel
motivated to do what needs doing to realize that goal then you would
benefit from reading my article on how to stop procrastinating, get
motivated and achieve. I used the exercise I describe in that article to
complete a degree within two years. Previously I had felt nothing but
loathing for university studies. All that I have discussed in this
article is the product of my own personal health journey. I’ve been
forced to learn all about sleep. You see I battled with chronic fatigue
and won. You can find my story and exactly how I overcame chronic
fatigue on my website.
4 Comments:
Quality articles is the important to attract the viewers to
pay a quick visit the website, that's what this web page is providing.
Here is my site - zquiet free trial
I thinκ the admin of this site is in fact working hard for his site, for the reason thаt here every ԁata is quаlitу baseԁ stuff.
Ηere is my web site ... does beachbody derm exclusive work
If you are going for finest contents like I do, only go to see this web site every day as it
provides feature contents, thanks
My blog ... does green coffee bean max actually work
Yоur current report features eѕtablished benefіcial to us.
It’s νеry uѕeful and you're obviously really educated in this area. You have opened up my eyes for you to varying thoughts about this specific subject along with intriguing and strong articles.
Have a look at my blog post :: Phentermine