In Blog
Get A Good Night's Rest
Written By:
Brenda Howes

1.  Wake up in the morning and allow the morning sun to hit your face. This simple act activates your circadian rhythm, tells the body to wake up and keeps your body’s cycles aligned. Science has shown that the amount of natural light we receive in a day is related to how well we sleep at night.  

2.  Stop eating so that you have at least a twelve-hour window of fasting. Giving your body a job just before you want it to go into relaxation sends your body mixed messages. The Japanese scientist Yoshinori Ohsumi won a Nobel prize in 2016 for his research on autophagy His life’s work has proven that fasting for several hours helps the body at a cellular level repair damage and renew itself. Sleep provides the perfect window for this maintenance task!      

3.  Avoid alcohol hours before bed as it interferes with the circadian rhythm and the production of melatonin.  Often a few glasses of vino will help put you to sleep. However, alcohol disrupts sleep patterns and not may allow you to stay asleep.      

4.  Even while on the road, try to keep to a routine. Each night I listen to 30 minutes of nature sounds as this relaxes me and creates a routine that I do every night. It is very rare that I hear the music end and am still awake. Also, know that your room temperature matters too. It has been shown that 20C / 70F has the most benefits as too warm a temperature interferes with the quality of sleep. 

5.  Reduce light and especially blue light at least 30 minutes before you go to bed.  Watching a sunset produces a familiar “yummy” feeling. That is because the reduction of light triggers melatonin production which makes our brains and bodies prepare for rest. For those of us who read and watch screens before bed, many are using ‘blue light blocker’ glasses like these.       

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