Most adults require eight hours of sleep a night to gain the full physical, emotional, and cognitive benefits. Sleep is a sound investment of time because it aids in concentration and consolidates memories, thus fostering learning. Sleep deprivation, however, impairs the immune system, contributes to deficits in critical thinking & concentration, and can create systemic issues relating to the digestive-cardiovascular-endocrine systems. Sleep is critical. In this article we discuss practical ways to improve the quality of your sleep.
CONTROL LIGHT EXPOSURE
WHAT YOU DIDN'T KNOW
The amount of bright light (sunlight) your eyes receive in the morning (and throughout the day) + the absence of bright light the eyes receive at night, TOGETHER directly impact the duration & quality of your sleep.
WHAT YOU SHOULD KNOW
The circadian clock is most sensitive to light from about 2 hours before usual bedtime, throughout the night, until about 1 hour after waking-up in the morning (this is the sensitive period). Exposure to light (especially artificial light sources) during these times will affect how your Endocrine System regulates hormones; such as Melatonin & Gaba.
ASSUME CONTROL
Ruthlessly Guard Sleep-Wake Cycles. Try exercising a little bit of harmony with the Sun & Moon. When the sun rises, you rise. Start your morning with a 15 minute walk. When the sun sets and the moon appears, you set. Try taking a 10 minute walk after dinner under the moon's light -- as we will see shortly, temperature also effects sleep quality. Reduce to an absolute minimum Artificial Light Exposure from TV's, Computers & Cell Phones. Even "insignificant" light sources can disrupt biological processes for regulating hormone production, hence it is advisable to black out your bedroom from all sources of light.
CONTROL TEMPERATURE EXPOSURE
WHAT YOU DIDN'T KNOW
The thermal environment (both internal & external) is one of the most important factors that effect sleep quality. Learn More About The Effects Of Thermal Environment On Sleep and Circadian Rhythm
WHAT YOU SHOULD KNOW
Our core body temperature hovers around 98.6 Degrees Fahrenheit & fluctuate 2 degree during the night. The drop in temperature begins when the sun sets & moon rises. This temperature drop activates biological processes in the Endocrine System; promoting the release of hormones responsible for Sleep Quality. During sleep, the body temperature continues to fall until ... you guessed it, the sun rises.
SOMETHING ELSE YOU SHOULD KNOW
Thermodynamics (creating heat) applies directly to the beginning and the end of our metabolic processes. Eating food increases the internal temperature of the body because energy or heat is required to digest, metabolize and assimilate its nutrients. This principle also applies to caffeine and alcohol.
WHAT YOU SHOULD DO
For 1 week, desist from consuming Caffeine, Alcohol & Food past 6pm. If your sleep quality improves, you are on the right track. Additionally, try going for a 15 Minute Walk between 8:30pm-9:30pm to acclimatize to the change in Natural Temperature Regulated by the Sun & Moon. The best bedroom temperature for sleep is between 60-67 degrees Fahrenheit. When the sun sets, you set your home temperature unit down between 60-67 degrees Fahrenheit. Make sure your bedroom has sufficient ventilation, humidity also effects sleep.
CONTROL ELECTRO-MAGNETIC EXPOSURE
WHAT YOU DIDN'T KNOW
Poor sleep quality is significantly associated with the duration of daily electromagnetic field exposure.
WHAT YOU SHOULD KNOW
"EMF can lead to rapid aging and have a significant impact on metabolic systems including elevated blood glucose levels, elevation in lipid levels, increased neuroregulatory disturbances, decreased testosterone levels in males and impacts on the Central nervous system (CNS), cardiovascular, and immune systems amongst other issues. EMFs have an effect on raised blood pressure, pulse rate and affecting other dynamics of cardiovascular function." -- Effect of Extremely Low Frequency Electromagnetic Field Exposure on Sleep Quality in High Voltage Substations
WHAT YOU SHOULD DO
When the sun sets, you set your phone to AIRPLANE MODE. Have you tried sleeping with a Grounding Mat? While Grounding or Earthing will not protect you against all EMF Exposure it can counteract many of it's negative effects. Learn About Grounding
THE NATURAL SLEEP TONIC
500ml Warm Water
1 Tablespoon Raw Honey
2 Tablespoons Apple Cider Vinegar
WHY IT WORKS
Honey is a type of sugar that initiates the steady releases insulin. When insulin is released, Serotonin is also released along with it. Serotonin is responsible for activating parts of the brain responsibly for sleep. Apple Cider Vinegar appears to aid in the metabolization of Proteins, releasing Tryptophan. Tryptophan is an amino acid that is used in the creation of Serotonin & Melatonin.
WHAT HAVE WE LEARNED
Light, Temperature & EMF's effect our sleep
Start your day with a 15 minute walk
End your day with a 15 minute walk
Set your Home Temperature between 60-67 Degrees at night
Use AIRPLANE MODE feature
Prepare the Endocrine System for Sleep using the Natural Sleep Tonic