Eating well and taking supplements won’t be as effective if you’re sleep-deprived. Lack of sleep doesn’t just make you irritable, it increases stress hormones, and disrupts your metabolism which causes weight gain. Here are 3 tips to get more shut-eye:
- Turn off the TV an hour before bed. Watching TV or using the computer 30 minutes prior to bedtime reduces deep delta-rhythm and REM sleep (due to TV’s electromagnetic frequencies). These deep sleep cycles are important not only for healing and recuperation, but dreaming. Dreaming is a crucial factor in working out the day’s challenges, stimulating problem solving and creativity; and increased dreaming is proven to reduce levels of stress and anxiety felt the next morning.
- Make the room dark. Darkness triggers release of the hormone melatonin. Any amount of light in the room can disrupt your body’s circadian rhythm. Keep the light off when going to the bathroom during the night; as soon as you turn on a light, your body reduces melatonin production.
- Don’t go to bed on a full stomach. If you eat dinner after 8 p.m., you won’t sleep as deeply because your digestive system is too busy working with the food to prepare your body for sleep. (It takes five hours to digest a typical dinner). Eating too close to bedtime also raises your body temperature, and increases blood sugar and insulin that reduce deep sleep.
Have you got a good sleeping tip?