Rejuvenating sleep is one of the fundamental foundations of health. According to Science Alert, duration is not the only measure of sleep. Sleep quality matters too. Are you exhausted after sleeping an appropriate amount of time? If you answered yes, then it may be time to figure out what is interfering with your sleep. Chances are it is your cell phone or another portable electronic device.
Human beings have been sleeping at night since time immemorial and light exposure can easily disrupt normal sleep cycles. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. The sleep difficulties that so many experience can often be linked to the absence of a natural sleep environment.
Your health depends on a regular light-dark cycle that, ideally, starts and stops at the same time each day. Late night artificial light exposure can profoundly influence your physical and mental health and well-being. EMF-generating devices can severely disrupt circadian rhythms. You should strongly consider removing electronics from the vicinity of your bed and not using them within several hours of turning in.
It may seem challenging at first, but another goal should be creating a sleep environment that is completely free of light. Blackout drapes are an excellent starting point. I highly recommend investing in a pair of blue blocker sunglasses. I call them reverse sunglasses and wear them in most commercial buildings. Artificial blue light should be avoided at all times and these affordable glasses reduce the harmful impact of high intensity and LED lighting.
A few other easy to implement tweaks are avoiding alcohol, caffeine and other drugs including nicotine for several hours before bed. I also recommend keeping the temperature in your bedroom below 70 degrees F. Rejuvenating sleep is one of the fundamental foundations of health, but for millions it is a challenge. Fortunately, there are strategies that can help make sleep a respite rather than a source of frustration.
One option is to reserve your evenings for gentle, relaxing exercises like yoga, while scheduling more vigorous workouts for the morning or afternoon. Eating too close to bedtime is a meal-timing factor that can sabotage your health. It’s important to have a minimum of three hours after your last food intake before you go to bed. Ideally, aim for as much as six hours between your last meal and your scheduled bedtime.
Intermittent fasting can solve this meal timing issue and help optimize your health. This fasting program involves restricting your meals to a six- to eight-hour window and to refrain from eating within three hours of bedtime. Which two meals you prefer are up to you; let your body, and your lifestyle, including your workout schedule, be your guide.
Article originally appeared here.
Wonder if other things might be interfering with your sleep? Chat with Dr. Erin during your next visit. Most times chiropractic can help with sleep as well.
