Our world is saturated with the harsh realities of competition, technology, stress etc. Our instinctual nature of surviving these obstacles is becoming fragmented and useless. Whether you are a parent, student, doctor or lawyer you give little thought in your busy schedule to realize that your day is driven by the effectiveness of a particular behavior: SLEEP.
Sleep is defined as a condition of body and mind such as that which typically recurs for several hours every night, in which the nervous system is relatively inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended. Sleep is one of the most important features of life.
Humans internal alarms become out of sync with the variation of natural light and change of season. This phenomenon is called “circadian disruption”. About 35% of the U.S. adult population report trouble sleeping. The 24-hour biological clock is reset daily based on the light around us.
Here are some of the main reasons that you are not getting enough sleep at night:
- Crossing Time Zones
- Increased Light Exposure
- Irregular Meal Schedules
- Rotating Shift Work Schedule
- Suppressed Immune Infection
- Type 2 Diabetes
- Weight Gain (due to an increase in hunger hormones)
- Cognitive Deficits
- Premature Aging
How Can you Start Dealing with this Issue?
- Perform cardio exercise at least 20 minutes 4 times a week. This will dramatically decrease sleep distraction, boost the immune system, increase energy during the day, and lower stress.
- Limit alcohol consumption before bed
- Avoid caffeine 4-5 hours before sleep
- Consume a balanced diet full of lean protein, avoid carbohydrates before bedtime, and stay hydrated.
- Laugh and spend time with the people you love. These activities release neurotransmitters that lower blood pressure, relax core muscles, and decrease cortisol levels.
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