Quality Sleep Can Come Easy…
Sun in the morning, Quality sleep at night.
Like healthy eating and exercise, getting quality sleep is something that you can actively work at and improve in your life. Good sleep is important,
If your not getting quality sleep consider the following changes to your routine:
1. Avoid watching TV or using your computer in the evening, at least an hour or so before going to bed. These devices emit blue light, which tricks your brain into thinking it is daytime. Normally, your brain starts secreting melatonin between 9.00 – 10:00p, and these devices emit light that may limit the process.
The American Medical Association now states: “…nighttime electric light can disrupt circadian rhythms in humans and documents the rapidly advancing understanding from basic science of how disruption of circadian rhythmicity affects aspects of physiology with direct links to human health, such as cell cycle regulation, DNA damage response, and metabolism.”
2. Make sure you get bright Sun exposure regularly. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can’t appreciate the difference and will not optimize your melatonin production.
3. Sleep in complete darkness, or as close to it as possible. The slightest bit of light in your bedroom can disrupt your body’s clock and your pineal gland’s melatonin production. Even the tiniest glow from your clock radio could be interfering with your sleep, so cover your radio up at night or get rid of it altogether. Move all electrical devices at least 3 ft away from your bed. You may want to cover your windows with drapes or blackout shades. If this isn’t possible, wear an eye mask.
4. Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night. Light in these bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. Salt lamps are handy for this purpose.
5. Avoid using loud alarm clocks. Being jolted awake each morning can be stressful. If you are regularly getting enough sleep, you might not even need an alarm. I have never used an alarm clock.
6. Get some Sun in the morning. Your circadian system needs bright light to reset itself, 10 to 15 mins of morning Sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night. More Sunlight exposure is required as we age.
7. Maintain a regular sleep schedule. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
8. Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils, or indulging in a massage from your partner.
Sun in the morning, Quality sleep at night.
Have a terrific week.
HeffX-LTN
Paul Ebeling
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