8 Things You Must Know to Get a Good Night’s Sleep!

Most adults need about 8 hours of sleep per night. Unfortunately, getting less than the recommended amount of sleep is the rule rather than the exception. Less than 7 hours per night has been linked to weight gain and increasing levels of appetite – inducing hormones. 6 hours of sleep or less leads to cognitive impairment resulting in thousands of lives lost from work related and motor vehicle accidents. Sleep deprivation has even been linked to diabetes, heart disease, Alzheimer’s, depression and even cancer.

Our bodies have a natural circadian rhythm that is supported by proper exposure to sunlight and darkness. We are designed to rise with the sun and go to bed a reasonable time after sunset. A major benefit to a proper schedule is the production of a hormone in your body called melatonin. As you probably already know one of the primary roles of melatonin is to help you sleep. But did you know that melatonin may also help protect against heart disease, migraine headaches, mood swings and depression? Melatonin’s immediate precursor is the neurotransmitter serotonin which is a major player in regulating and lifting your mood.

Given all the benefits of a good nights sleep in response to a healthy lifestyle, you certainly want to protect and encourage production of melatonin and enjoy the many health benefits that you deserve.

So here are 8 things you can do to help you get a consistent good night’s sleep:

1. Get plenty of sunshine every day.

The brighter the better. Ten to 15 minutes of morning sunlight will wake up your natural circadian rhythm that day has arrived. If you work indoors, make a point to get outdoors during your lunch hour for at least 15 minutes. Your pineal gland produces melatonin to the contrast between sun exposure in the day time and complete darkness at night.

2. Sleep in complete darkness.

Even a small amount of light from an alarm clock on your night stand can disrupt your body’s clock and pineal gland melatonin production. If you get up at night try not to turn on the lights or use a low wattage yellow,orange or red light bulb night light for navigation.

3. No TV before bedtime.

Better yet get the TV out of your bedroom all together. It is too stimulating to your brain and disrupts pineal gland function. This also includes using your computer or electronic device before bedtime as well.

4. Exercise.

Studies have shown that people who regularly perform strenuous exercise not only have less problems falling asleep but also the quality of sleep is enhanced as well. Exercise guards against the adverse physical effects of stress. Participate in activities you enjoy. Make it fun!

5. Take a bath 90-120 minutes before bedtime.

This increases your body core temperature and when you get out your core temperature abruptly drops signaling your body it is ready for sleep.

6. Address your stress.

This is a tough one isn’t it? We all have different levels of stress in our lives. The key to managing your stress is to enhance your body’s ability to adapt to the stressors you are confronted with every day. Understand that stress is not necessarily a bad thing until it goes beyond our general adaptive potential – GAP. The wider your GAP – the less likely you are to be overwhelmed by stress affecting your sleep and ultimately your health and vitality. When the body uses stress for benefit, it is called eustress. When the body is unable to adapt to stress it is called distress. The most important way to effectively adapt to stress is to keep your nervous system functioning normally. This is achieved by getting regular chiropractic check ups to ensure the brain and body are communicating properly.

7. Nutrition.

Eat healthier by eliminating processed foods, reducing carbohydrates and eating fresh fruits, vegetables and healthy meats and essential fats.

8. Attitude of Gratitude.

Be positive and make a list of all that you are grateful for and eliminate negative self-talk. Stay connected with friends that are helping you move forward and eliminate friendships that are holding you back. Mediate 10-20 minutes a day to trigger your relaxation response and help keep things in perspective. Keep smiling.