About the Post

Author Information

I'm someone who's undergone a complete life/self overhaul. I'm now a professional in my dream job, balancing an amazing relationship, a healthy body, a healthy self image, my passions, my family and surrounding myself with good people. It's hard, not gonna lie. But I'm here to help, to inspire and say "you're not alone."

Me, today. 5.27.12. Cream Pie Fight! and Sleeping Tight.

Yesterday and today was filled with constant physical activity. Yesterday’s 8 am started with a meeting of a few 24 hr fitness trainers and a select few individuals that apparently enjoy punishment in the form of 2 hr high intensity workouts. We jump squatted our way up and down stairs, sprinted up hills and pushed up until our shoulders pushed out. After that, dance practice for the ladies chorus and then a 5 hour breakin jam. With fun games like a Bachelorette competition where several bboys competed to win a kiss, to a banana cream pie fight, it was the best time I’ve had in a longtime, but I was exhausted. Today brought more physical challenges with 3 straight hours of a workshop from legendary Bboy Crumbs. With all this activity, you would think that I could sleep forever, but no matter what time I go to sleep, 7:30 am, I’m up, and by 9:30 pm I was crashing hard. So, I sought out some ways to sleep better.

Naturally regulate your sleep-wake cycle

Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle, and it’s controlled by your light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. But what we do today can mess that up.

Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule.

Increase light exposure during the day

  • Remove your sunglasses in the morning and let light onto your face.
  • Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
  • Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, move your desk closer to the window.
  • If necessary, use a light therapy box. A light therapy box can simulate sunshine and can be especially useful during short winter days when there’s limited daylight.

Boost melatonin production at night

  • Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
  • Don’t read from a backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit, i.e. one that requires an additional light source such as a bedside lamp.
  • Change your light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.
  • When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try an eye mask to cover your eyes.
  • Use a flashlight to go to the bathroom at night. As long as it’s safe to do so, keep the light to a minimum so it will be easier to go back to sleep.

Sleep better, wake up with more energy and take charge of your life!

Advertisements

No comments yet.

Whacha think?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: