PREPARING FOR SLEEP
How many times have you checked this last email just before falling asleep? According to studies, blue light from electronic devices can adversely affect your sleep and potentially lead to illness.
When it comes to sleep, we can divide people into two types: night owls or early risers, in other words people who like to go to bed late and people who wake up early. The habit of the latter turns out to be healthier. According to research, getting up early is better for our circadian rhythm and has more benefits.
according to Professor Early risersChristoph Randler are more successful and more successful,of the University of Education in Germany. The same can be read in an interview with a successful CEO published in the popular The Guardian.
Changing habits, however, is not easy, if only because of problems with insomnia. There are many people who use sleeping pills or CBD oil to help them fall asleep. An interesting study published in the journal Sleep Medicine, the result of a collaboration between the University of Birmingham and Surrey in the UK and Monash University in Australia, suggests that simply modifying a person’s behavioral patterns as night owls can improve their overall performance the next day and reduce depression and stress. In just three weeks, the circadian rhythm of participants who went to bed late changed.
How was this study conducted?
Participants usually went to bed around 2:30 am and woke up only after 10:00 am. Experts gave them a series of instructions. Participants had to eat breakfast as soon as they woke up, exercise only in the morning, and eat lunch at the same time each day, earlier than usual. The last meal was to be before seven, and after that time it was necessary to refrain from eating. Participants also had to drink their last coffee after 3 p.m., stay awake after 4 p.m., go to bed two or three hours earlier than usual, and limit light at night.
After three weeks, people were able to change their sleep habits and went to bed two hours earlier. The study also shows that there has been an increase in cognitive performance – especially when it comes to reaction time. The changes were significant. The number of days when volunteers ate a balanced breakfast increased, mental well-being improved, and stress and depression decreased.
The goal of the researchers is now to understand how sleep habits are related to the brain and mental well-being, and whether behavioral changes carried out with participants and successfully completed within three weeks lead to long-term changes. Establishing simple habits can be very effective in adjusting your biological clock and improving your overall physical and mental health. Nocturnal sleep patterns, typical of night owls, can cause serious damage to the body. Disturbances in circadian cycles are associated with a higher risk of cardiovascular disease, cancer and diabetes.
How can I improve my sleep?
If you want a better rest, here are some simple but effective changes you can make in your life:
1. Create a to-do list
Before going to bed, write down everything you plan to do the next day on a calendar. This regular activity will allow you not only to better manage your day, it will also clear your mind before going to bed and sleep well. You will get rid of obsessive thoughts and feeling that you have forgotten to do something once and for all. If you remember something, add it to the list.
2. Give Yourself Some Light
Whether natural or artificial, light is significant because it tells the brain that the day has started and sends signals to the body to stop producing melatonin, a hormone that helps regulate sleep. If it’s dark and you have trouble getting up at 5am, for example, you can use lighting to trick your brain into convincing it that the sun is rising and it’s time to start the day.
3. Do the exercises
Exercising in the morning helps to strengthen the body. Researchers at Appalachian State University found that morning exercise lowers blood pressure, reduces stress and anxiety, and helps you sleep better at night. It’s a good idea to cycle, run or take your dog for a walk in the morning.
4. Eat a high-protein breakfast
Put the toast aside and choose eggs and yogurt. Proteins will help you fall asleep and carbohydrates will help you sleep. Proteins increase dopamine levels, which helps you get ready for the day.
5. Try the CBD + Melatonin combination
Try our Mani Drops, which are the perfect combination of CBD and melatonin. Melatonin is a natural sleep hormone produced in the body, unlike sleeping pills, it does not make the body fall asleep but rather tells the body it is time to sleep. Melatonin helps create a mood in the body that enables it to fall asleep, which can be useful when it disrupts the body’s natural sleep cycle.
6. Avoid naps
Falling asleep earlier in the day can be very difficult for the first few days, and just changing your other habits can make you want to nap. However, you should avoid it.
Meditation is one of the most useful tools when it comes to sleeping. Meditation is not sitting with your eyes closed. It is achieving a state of mind that will allow you to relax, and meditation combined with yoga will allow you not only to relax your mind but also your body.
8. Spend time in nature.
Whenever possible, and certainly in good weather, go for a walk at night. Anyone, even a short night walk, can help us sleep better. Walks are important. After all, when we are on vacation and go for walks, we rest better than the rest of the year, even if we sleep less.
9. Take time to read
If you want to read something before going to bed, put down the phone and read a book! Even reading a few pages a few minutes before going to bed may be enough. This can replace the habit of checking social media, watching a movie, or turning on the TV.
A study by Harvard researchers suggests that blue light from electronic devices can have a serious negative impact on sleep. We want to encourage you to try turning your devices off 15 to 30 minutes before going to bed. After a few days, you’ll notice the difference.
Rest is one of the essential elements of our life. Without it, our performance drops, we are tired and very irritable. Lacking these precious 8 hours of sleep also puts an internal burden – from the brain to the heart and immune system. Most of the time, people don’t realize they sleep poorly until they’re exhausted. Making slight changes to your sleep habits will bring tremendous benefits to your physical and emotional health.