5 Ways To Get A Better Night Sleep

Sleep Tasar?m? is a fundamental part of optimum health. It is your body’s time to rest and recover from the stresses of the day. Your body is extremely attune to Sports its inbuilt body clock, known as your circadian rhythm. Your Circadian rhythm’s main job is to identify what time it is so it can set your body to night mode or day mode. This may seem simple, but these cycles consist of complex hormonal changes, which are critically important for rest, recovery and overall good health. Unfortunately, as a society we often sleep than the recommended 7-9 hours a night. The effects of this Fried on people’s cheap nba jerseys health are starting to be seen in the medical field. Obesity, Type 2 Diabetes, certain cancers and psychological disorders are just some of the problems associated with sleep deprivation. This article will explore a few wholesale mlb jerseys ways that will help you catch up those precious z’s!


1. Limit your screen time at night

screen time


Melatonin is a hormone that helps prepare you for sleep. It is therefore at its highest level at night time. Bright, artificial screens, such as those on your phone, tablet and TV emit a lot of ‘blue’ light. It is this specific wavelength of light that scientists think can inhibit melatonin production (reference). However, given many individuals Gait need to use their computers at night for work purposes, screen time at night can sometimes be hard to avoid. Luckily there are a few ways to potentially reduce the amount melatonin suppression by screen time. You can wear block blocker glasses, install F:Lux  on your computer and phone and also turn the brightness of your devices down.


2. Get sunlight during the day


Get sunlight during the day


Just like getting too much light at night, not getting enough sunlight during the day can disturb Running your circadian rhythm. For those of us who work inside, this can present somewhat of a challenge. My advice would be to get outside as often as possible in your breaks and also try to make the most of getting outside on the weekend. Getting plenty of natural sunlight should benefit your sleeping patterns, not to mention your vitamin D levels!


3. Exercise (Just not too late at night)

Light-to-moderate exercise is undisputedly good for your health and can help with your sleeping. However, if you are having trouble getting to sleep at an early hour, I would not suggest exercising at night.


4. Sleep in a cool, dark environment

For optimum sleep, your bedroom should be dark and cool. Depending on the weather and air-conditioning set-up, the temperature may be out of your control, but the amount of light in your bedroom can be modified. Ways that you can reduce loves the amount of light in your room include: putting a block out on your window, shutting off all electronic devices at the switch and using an alarm clock that doesn’t emit light cheap nba jerseys during the night.


5. Limit Caffeine (especially later in the day)


Limit Caffeine


Caffeine is a stimulant and will induce the release of hormones related to stress. Здоровая One of the major hormones it stimulates is Cortisol. Cortisol has many metabolic effects and is related to your body’s fight or flight response. Cortisol is usually highest when you first wake up in the morning and steadily decreases throughout the day. High Cortisol levels later in the day are not Как favorable to a good nights sleep. Therefore, if you consume anything that raises Cortisol later in the day, it has the potential to disrupt your natural sleep cycle. If you love your coffee (like me), I would suggest limiting yourself to two cups maximum per day and try to consume them relatively early in the morning to try to fit in with your natural Cortisol Cycles.


Thanks For Reading,



Dr. Nicholas Tripodi is a Co-director and Osteopath at the Competitive Sports Clinic in the Essendon District. Nicholas has particular interests in sports injuries, exercise rehabilitation and running and cycling analysis.