Since the beginning of time man has rose with the sun and and retired to bed when it became dark. Long before electricity man's sleep and wake schedules were determined by the sun. When the sun would rise around 6am we would wake and our body's cortisol levels would begin to rise to prepare for long day's work. By 9am our cortisol levels would peak and we would be at optimal time for hunting, gathering, farming. As the day progressed to the late morning early afternoon our body's cortisol levels would naturally begin to decline until about 6-7pm when the sun would go down and our body would begin to release melatonin and increase the levels of growth and repair hormones. At this point we would naturally feel tired and ready for bed around 10pm. It is between 10pm-12am when most of the body's physical repairs take place and from 2am-waking our psychogenic repairs.
Nowadays, so many of us stay up till midnight or later and then wake up at 7am to go to work. We stay up late working on the computer, watching TV, not allowing our bodies time to wind down for bed. All these lights and stimulus tells our bodies that there is still work to be done and so our bodies increase our cortisol levels to accommodate the needed energy. Then when it is "bedtime" we find ourselves struggling to fall asleep.
So how do we get out body's sleep/wake cycles back on track and begin to feel well rested and less energy deprived?
1. Minimize your exposure to bright lights for at least 2 hours before bed.
2. Read positive and uplifting material before going to bed to help you relax.
3. Sleep in a room that is completely dark.
4. Exercise. By exercising earlier in the day, preferably before 6pm you give your body a reason to need to sleep-adequate repair from a workout.
5. Avoid any caffeine or sugar stimulants after lunch because these stimulants can remain in your system for up to nine hours after consumption.
6. Get into bed by 10:30pm.
2. Read positive and uplifting material before going to bed to help you relax.
3. Sleep in a room that is completely dark.
4. Exercise. By exercising earlier in the day, preferably before 6pm you give your body a reason to need to sleep-adequate repair from a workout.
5. Avoid any caffeine or sugar stimulants after lunch because these stimulants can remain in your system for up to nine hours after consumption.
6. Get into bed by 10:30pm.
Andrea King is a certified San Diego personal trainer. Taking a holistic approach to her training and helping others revert back to the natural ways of nutrition and exercise.
Article Source: http://EzineArticles.com/?expert=Andrea_D_King
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