Long days at work? Too many things you didn’t get done today? Holy crap, I still have to them all
Like many of
us in this day of technology and being constantly connected it is almost
impossible to turn off your mind and tune out your day to get a good nights
sleep.tomorrow…..Sound familiar?
Tips to Help.
-Get Cold
-Insominiacs have a higher
metabolism in their frontal cortex which might be a reason they struggle with
sleep as your brain wants to cool down during sleep.
-Buy
Red Light or No Light at All
-The blue light that gets
emitted from you cell phone, TV and basically any other electronic can actually
decrease the amount of melatonin your body is producing which will hinder
sleep. Red light on the other hand has
no ill effects on melatonin production.
My personal recommendation is
get the room as dark as possible so there is nothing that can interfere with
your eyes as you are going to bed. If
possible do not stare at a screen before you go to bed and allow your body as
much time as possible to not be exposed to the light before you go to sleep.
-Get
outside early in the morning.
-Early exposure to the sun can
help your body’s circadian rhythm reset and realize it is time to wake up and
get going. For the winter months looks
at the possible purchase of UV lighting to help “trick” your body to seeing the
sun when you are first waking up.
-Wear
yourself out
-Have a sedentary
lifestyle? Spend 8-10 hours a day at the
office just sitting at your desk? Get up
and move throughout the day or take up some exercise that forces you to burn
energy and calories. Not only is it good
for your health your body will crave sleep so it can recovery and get you ready
for the next day.
-Write
it down
-Big to do list? Have a pen and paper next to your bed so you
can write it down immediately and get it out of your head that you might
forget. It will still be there in the
morning and waiting to be accomplished but not creep into your dreams at night
if it is in print.
-Supplementation
-Melatonin, as mentioned above,
is a necessary hormone for sleeping and one that can very helpful for
someone struggling with sleep. You can pick it up over the counter and
follow the directions on the bottle.
-Another option is just
looking to put more nutrition in your body as the evening comes to an end. Getting the right combination of amino acids
and minerals can help set your body up for recovery and restoring itself
throughout the night. Check out NightTime Recovery.
Here is another infographic that can help guide you to a better nights sleep:
Here is another infographic that can help guide you to a better nights sleep:
Happy
Sleeping
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