Sleep. We all need it. We don’t get enough of it. Remember when your parents had to beg you to get out of bed? Those lazy Saturday mornings in front of cartoons? Ah, the good ole days. Truth is, there are little things you can do to get better sleep and make you feel more alert every morning. Alert enough to even go for that 3 mile run!
1. Go to bed at the same time every night. Our bodies get used to our rhythms. If every night at 9pm you get into bed to read and every night at 10pm you turn the light out to go to sleep, your body will start to know it time to rest. Just as new parent’s set a routine with their babies, we have to do the same as adults.
2. Make it dark. Melatonin is a made by the body’s pineal gland, a pea-sized gland located just above the middle of the brain. During the day, when it is light out the pineal is inactive. When the sun sets and it gets dark then melatonin is released into the blood making you feel less alert. Melatonin is released around 9 or 10pm and levels stay high for about 12 hours. Melatonin won’t release if a room isn’t dark enough. Thereby, making it harder for you to fall asleep and to sleep through the night. Close your shades and put your night-light in another room. If your partner is still reading have them go to another room.
3. Make it quiet. When you’re in deep sleep Human Growth Hormone is released. The less deep sleep you get the less of this hormone that will be released. Growth hormone helps our growth and metabolism. It stimulates fat cells to breakdown fats, stimulates bone growth, increases protein synthesis, helps maintain blood glucose levels.
Another great way to get good sleep is to exercise during the day and eat well! Stop eating at least 3 hours before bedtime to give your body a chance to digest your food.
In Health and with Grace,