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How to get a good night’s sleep

Why is sleep so important?

Besides the importance of what you feed your body and how you move your body, how you rest your body is what is called sleep. You cannot expect a healthy immune system without proper sleeping habits. We all know how terrible we feel when our sleep is disturbed. We cannot function well mentally or physically. This is so obvious when we experience jet lag. When do people tend to get a cold or flu? It is usually after traveling abroad. They quickly blame the plane and lack of oxygen, but mostly it is a lack of sleep quality.

The link between sleep and cortisol

The most critical hours of sleep are between 10 p.m. and 2 a.m. Your lowest cortisol level is around 1

0 p.m. This can increase the anabolic hormones testosterone, growth hormone and melatonin. It is very important that we keep our cortisol rhythm in check by living closely with the rising and setting of the sun. Cortisol, a catabolic hormone released by the adrenal glands to fight stress, peaks at 10:00 a.m. and begins to decrease around 4:00 p.m. When we create regular sleep patterns, that is, with the sun rising and taming our working day with the sunset, we set the tone for a stable cortisol response. However, if we constantly disrupt this rhythm by working late into the night or looking at our screens instead of slowing down, we will keep chipping off our cortisol (stress hormone), causing a disturbance in the flow. Even television (especially the news) will help release cortisol. This leads to a loss of sleep quality and the ability to deal with stress when we need it most.

Healthy habits to create healthy sleep patterns

So what can we do to ensure a good night’s sleep? The regular setting of sleep and wake-up times is crucial. This is the only way to make permanent lifestyle changes. The goal is to go to bed at 10: 00/10: 30 and get up with the sun. The best time to go to bed is to spend the few hours before going to bed, reading a book, listening to music, taking a bath, or relaxing with your pet. This is not the time to catch up on a project or watch the news on TV. Of course, choosing the right book is also important. Avoid politics, creepy secrets, etc. This is a good time to read relaxing lint or soothing poems.

Your last meal should end at 7:00 p.m. at the latest. This is because your body is still working hard to digest your food from the day. If we eat late, especially if it is a meal from animal protein or starchy carbohydrates, we contribute to the digestive processes and need more cortisol and insulin to help break down these food groups. Don’t forget that cortisol and insulin are fat-storing hormones. So if you try to lose weight, eating late will only make the problem worse. I always suggest that you take your last meal of the day between 5:00 a.m. and 6:00 a.m. and eat something light and easily digestible. A good choice would be a salad or fish dinner as opposed to beef, which takes a long time to break down.

Deep breathing in bed also helps to fall asleep easily. There are so many different breathing apps and blogs available. I only suggest inhaling slowly through the nose, holding for a few seconds and then slowly exhaling through the mouth.

Your bedroom should be free of WiFi and as dark as possible. The room should be cool. I always sleep with the window open even in winter. It’s a good idea to keep a plant in the room for extra oxygen, or have an essential oil diffuser like lavender that is known to slow the heartbeat and relax the muscles. Magnesium citrate is also recommended before going to bed as this mineral calms us down and our soil is extremely lacking in this nutrient.

If you still need an alarm clock to wake up, I strongly recommend using one that has a gradually glowing light with natural sounds so you can start your morning peacefully, unlike a booming alarm clock. I know that many use their phone and say that it is in airplane mode. I don’t like this because it still tells me that you watch your social media before bed and most likely the first thing in the morning. This habit does not fall into the correct cortisol flow as described above, and keeping it in your room will make it even more difficult to change. The expression “out of sight, out of mind” should not be underestimated.

If you gradually introduce the tips I have described, your sleep should improve along with your mood and energy.

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