The quality of sleep has reduced dramatically and there are several reasons for that. Today I am going to reveal 2 proven tips to improve your sleep so you can sleep smarter and gain better health, bigger success and improved growth.
Sleep is the secret recipe of healthy body.
There isn’t even one factor of your mental, emotional, or physical performance that’s not affected by the quality of your sleep.
The big challenge is that in our fast-paced world today, millions of people are chronically sleep deprived and getting low quality sleep.
The consequences of sleep deprivation are not worthy. immune system failure, diabetes, cancer, obesity, depression, and memory loss just to name a few.
Most people don’t realize that their continuous sleep problems are also a catalyst for the diseases and appearance issues they’re struggling with.
Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a type-2 diabetic. This translates directly to aging faster, decreased libido, and storing more body fat than you want to.
Now stretch that out over weeks, months, even years, and you can start to see why lack of sleep can be such a huge problem.
So what is sleep? And why is it important?
Well, defining sleep is a lot like trying to define life. No one completely understands it
Sleep is a natural periodic state of rest for the mind and body. If you’re not doing it, then
you’re being completely unnatural. And, nobody likes unnatural people.
High quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, and improves the function of your brain. Without all of the essential benefits that sleep is providing, you will never, I repeat never, have the body and life you want without giving your body the right amount of sleep.
So let me take you to the tip no 1
Tip # 1 get more sunlight during the day .
It may sound weird that getting more sunlight during the day can help you sleep better at night, but science has proven that
Your body’s sleep cycle, is not just something not important. This is a, built-in, 24-hour clock that’s not that much different from the clock on your cell phone or wristwatch.
Now, how does morning light improve sleep? Light actually signals your hypothalamus and all corresponding organs and glands to be alert and “wake up.”
That light exposure, specifically sunlight exposure, triggers your body to produce optimal levels of daytime hormones and regulates your biological clock. Too little light exposure during the day, and too much light exposure in the evening will negatively impact your ability to sleep well at night. One of the most vital hormones affected by light exposure is the powerful antioxidant hormone melatonin.
When it comes to sleep benefits, all sunlight is not equal. The body clock is most responsive to sunlight in the early morning, between 6 a.m. and 8:30 a.m. Exposure to sunlight later does not provide the same benefit. Make it a habit to get some sun exposure in that primetime light period. Direct sunlight outdoors for at least one or half an hour has been shown to produce the most benefit.
Tip # 2 Avoid the screen before sleep
This is likely the number one thing you can do to improve your sleep quality immediately. The artificial blue light emitted by electronic screens triggers your body to produce more daytime hormones (like cortisol) and disorient your body’s natural preparation for sleep.
Computers, iPads, televisions, smartphones, etc., are kicking out a blue spectrum of light that can give you major sleep problems.
Of course, we’ve got work to do, and the technology we have available to us today is amazing. We just need to have more awareness and more respect for our body’s natural processes.
If you want to give your body the deep sleep it needs, make it a mandate to turn off all screens at least 90 minutes before bedtime. If you ignore this and continue to have problems sleeping, I promise you, I am not going to pay your hospital bills.
written by Rahul Kharbanda
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