Do you suffer from nagging ailments such as neck pains, headaches, skin changes, itching, poor recovery from exercise, forgetfulness and difficulties focusing? You may not be getting enough sleep or getting to bed on time.
Brightly lit house, late night TV and working late into the evening will keep stress hormones high. TV and computer screen flicker on 60-120 cycles per second so the brain interpret it as morning sunlight. Since cortisol can take hours to clear from your bloodstream, this will also prevent normal release of melatonin, growth hormone and immune factors, hindering physical and psychological repair.
Things that will ruin your sleep
- Stimulants: Caffeine, cigarettes, sugar, all trigger the release of cortisol, affecting the release of melatonin to provide restful sleep.
- Electromagnetic pollution: Low frequency electromagnetic energies including power lines, electrical circuits in the walls, ceilings, floors, appliances, TV’s microwaves all leaks electromagnetic pollution, which can hinder your sleep.
- Habit: It takes about 7-21 days to change a habit for your biological clock to adapt.
How to improve sleep
- Sleep by 10:30pm. Be in sync with your circadian rhythm.
- Minimize exposure to bright lights. Turn off your smartphone, ipad, computer and TV.
- Sleep in a quiet, dark room. Ensure there is no light pollution from outside.
- Avoid stimulants. Avoid sugar, caffeine and cigarettes before bed.
- Eat the foods right for your body type. Eating the right foods lowers cortisol in your body, improving body composition and sleep.
- Exercise timing. Exercise in the morning or afternoon and avoid exercising 3 hours before bed.
- Supplement with magnesium. Magnesium helps muscles relax, assisting in sleep.
Learn about how Metabolic Analysis can help you improve your body composition and sleep here.
Follow these steps and watch your recovery, somatic pains and cognition improve. Do you have any suggestions on how to improve sleep? Please share in the comments below!