Tuesday, August 12, 2014

How to Put Your Mind to Sleep

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.
                  -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:

For more in depth info, Click Here

Happy Sleeping

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