~ By Carin Aichele
Do a quick search for top wellness issues in 2019 and you will struggle to find a list that doesn't include sleep.
Sleep according to Wikipedia:
"During sleep, most of the body's systems are in an anabolic state, helping to restore the immune, nervous, skeletal, and muscular systems; these are vital processes that maintain mood, memory, and cognitive function, and play a large role in the function of the endocrine and immune systems. The internal circadian clock promotes sleep daily at night.
A circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. It can refer to any biological process that displays an endogenous, entrainable oscillation of about 24 hours. These 24-hour rhythms are driven by a circadian clock, and they have been widely observed in plants, animals, fungi, and cyanobacteria."
The circadian rhythm is largely controlled by the hormones cortisol (wakes us up) and melatonin (winds us down). According to Satchin Panda, Ph.D., author of The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health From Morning to Midnight, "When you don't honor this daily rhythm or let this cycle get out of whack, it can contribute to weight gain, diabetes, high blood pressure, and many other diseases."
Here are five tips to naturally regulate your cortisol and melatonin thus keeping your circadian rhythm on track and helping you get the sleep your body needs:
- Keep your sleep on a regular schedule (arise and go to bed at the same time, don't play catch up or over nap)
- Go outside! and be away from artificial light
- Turn off electronics and lights at night
- Eat and Drink to support sleep (don't drink alcohol before bed; reduce sugar consumption; avoid big meals, caffeine and nicotine; limit liquids so you don't have to get up to relieve yourself)
- Clear your mind!
Now, turn off your computer, let go of the day's concerns, take a few deep breaths and GET SOME ZZZ's