For how long have we been rising with the sun and retiring when it went down? A long while, so how important do you make it to retire at 2200hrs (10pm) and sleep for between 7-9hrs uninterrupted, in a darkened room? Depending on the time of year, where you were born and or are presently living your healthy circadian rhythm is vital for your wellbeing.
Here are a few ideas to help improve your sleep cycle if required:
- Sun up - get up
- Sun down - sleep. During the winter months dim your lights two hours before bed.
- Avoid bright lights including TV & Computers 30 min's before bedtime
- Ensure your bedroom is completely dark, no light from anywhere, including your clock!
- Be at least 3 feet away from any electrical appliances
- Avoid caffeine after 2pm (1/2 life of 6 hours)
- Avoid alcohol (Cortisol release, which is a stress hormone)
- Avoid eating high GI foods like carbohydrates before sleeping
- Performing deep breathing exercises to facilitate relaxation
- Reserving your bed for sleeping, rather than using it as an alternative site for working, watching T.V, or studying
- Turn your router system off at night (EMF)
- Leave your window partially open at night. People typically sleep best when there is fresh air in the room and it's about 60-65 degrees.
- Spending 15 to 30 minutes winding down by making excellent natural music selections. Keep the volume low enough that it's not disruptive.
- Meditate, read or journal 30 min's before your bedtime.
- Shower or bathe in un-chlorinated water before bed. Do not use mass-market, non-organic commercial scents, oils or hygiene products on your body at night. Most of these products are loaded with toxins that elevate stress hormones.
lately.