TOOLS FOR OPTIMIZING SLEEP AND SLEEP-WAKE CYCLE
All of the things that our brain and nervous system control, includes moving, digesting, worrying, etc.
Our brain and body require information to decide when to do various things in order to feel up and focused, ready for some exercise, to move around and work, or if our brain and body are going to lie down and go to sleep. Light and darkness, both potent weapons for the neurological system, are the primary tools that will enable us to manage when we are awake and when we are sleeping and to have better sleep every single night.
Another tool is temperature. We are more likely to fall asleep and stay asleep while our bodies are cool, and we may awaken if our bodies begin to heat up.
Our neurological system can also benefit from what, when, and how much food we consume.
So, the powerful tools are-
- Light
- Dark
- Temperature
- Food
- Exercise
Caffeine is another instrument for controlling our tiredness and wakefulness. It functions as an adenosine antagonist successfully. It stops adenosine from working. Supplements are another strategy for enhancing tiredness.
Digital technologies are the final strategy for improving sleep. These scripts are available for free and are used to assist people fall asleep, stay asleep, wake up feeling refreshed, and improve their sleeping abilities.
One of the primary causes of our initial awakening is an increase in body temperature. It enhances the flow of the stress hormone cortisol, which in turn boosts mobility, metabolism, and mental clarity. When we wake up, cortisol should be at its highest, but it shouldn't be constant. We should observe bright light for this within the first 30 to 60 minutes of awakening, especially sunlight.
The cause of this is that our eyes include a group of neurons that respond best to bright light and send out a signal to the entire body that causes cortisol to be released, waking up the brain and body. The brightness of a phone is insufficient to cause that cortisol spike. Although we shouldn't look directly into the sun, contact lenses are a fantastic alternative to sunglasses.
If we need to get up before sunrise, we should use artificial light to rouse ourselves in the morning. One can go and remain in the strong light after sunrise. Artificial light doesn't replace sunlight since it doesn't produce enough cortisol to cause a surge, but it will interfere with our ability to sleep. Even a small amount of artificial light at night might throw off circadian rhythm.
There are two techniques to raise the body temperature a little more quickly than it would in order to feel alert when awake
The first method is to spend one to three minutes in a chilly body of water. As a result of the release of adrenaline and epinephrine from the body and brain, as well as the consequent rise in body temperature, this will undoubtedly cause us to become more alert. It is excellent for waking up because it raises dopamine, which sharpens focus and concentration, as well as adrenaline, which increases both.
One of the finest ways to raise our core body temperature in the morning is through exercise. According to study, the ideal time to work out is right away, 3 hours, or 11 hours after getting up.
We should get that direct sunlight, get into some cold water, try to get into some movement (light walking, jogging), and/or get that exercise to raise our core body temperature if we want to be aware throughout the day and sleep well at night.
Caffeine may be avoided by some people who are prone to anxiety, tension, and panic attacks, and doing so is perfectly acceptable.
Caffeine can be consumed early in the day to feel awake if we are familiar with it and enjoy it because it reduces drowsiness. After 90 to 120 minutes after waking up, we can take it. We can avoid the alleged afternoon slump by delaying caffeine, but we risk experiencing a fall in energy. Additionally, it will tempt people to consume more coffee, which will disturb their sleep at night. Thus, we should refrain from consuming more than 100 mg of caffeine after 4 PM. It's because consuming coffee late in the day can seriously interfere with our ability to sleep.
We can support a biological clock mechanism that makes us more alert in the morning if we eat early in the day. We are also causing a rise in temperature and metabolism, which will heighten our alertness.
If our gut is overflowing with food, it will divert a lot of blood and other vital resources, and we will feel tired after a substantial meal. Therefore, if we do eat in the early morning, we are setting or aiding in the setting of a food entrained clock, also known as a circadian clock.
One of the strategies for helping those who struggle to wake up in the morning is to increase their exposure to sunlight, exercise first thing in the morning, drink caffeine, or have breakfast early.
Our brain and body's autonomic nerve system is what regulates our sleep and wakefulness.
If we tend to stay up late, try going to bed 30 minutes or an hour earlier each night, setting an alarm to wake up 30 minutes or an hour earlier each morning, and getting some exercise, sun exposure, and breakfast (even if we're not hungry) in while we're still groggy. These will all start a cascade and take up the entire day.
There are three crucial times:
- First, the early morning hours—from when we wake up until roughly three hours later.
- Second, the afternoon, the rest of the day, and the hour before dark. If someone likes to nap, they shouldn't snooze so late in the day that it interferes with their nighttime sleep. It ought to be less than 90 minutes. We shouldn't consume excessive amounts of caffeine. High Intensity Interval Training (HIIT) will also cause the circadian clock to be delayed, so one should perform gentle activities in its place. We can tolerate sunshine for up to 30 minutes in the afternoon or evening (without staring directly at it), and a sit indicates that it is getting close to nighttime and that it is time to go to bed. It gives the brain and body a second sensation that signals that it is getting dark.
- Third, the late afternoon and evening (about 6 or 7 pm) and the entire night. Any color of artificial lighting should be avoided. Most days, strive to turn down the lights in our indoor surroundings as soon as the sun sets. The light should be positioned low to the ground. Dim the screen more when using a computer or television. Candlelight is acceptable, but use caution around the flame. Avoid the bright light because it will suppress melatonin. Staying in a hot bath for not more than 20 to 30 minutes can allow the body's core temperature to decrease and make it much simpler to fall asleep.
In order to sleep better, we should attempt to keep the room cool, but not too cool. If we are too warm, we might wake up in the midnight, which will disturb our sleep, or we might stick a foot or a hand out from under the blankets, which will cause us to awaken in the middle of the night.
Alcohol consumption right before bed will undoubtedly interfere with our sleep cycle.
If the room is sufficiently cool and the eye masks are not too tight, they do function well. In order to fall asleep, we should make sure the bedroom and bed are cool enough.
It can be very helpful for enhancing the depth of the sleep to elevate our feet, either using a cushion or by raising the end of our bed by about 3-5 degrees.
People who experience acid reflux may find that raising their ankles over their chest in the middle of the night helps to alleviate their symptoms.
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