If you have been having trouble sleeping lately, at the end of this article you will be able to find strategies to start regulating your circadian rhythm and get back to sleep.
A study entitled The Benefits of Sun Exposure PMID: 27876126, it indicates that sunlight plays a central role in the formation of melatonin, directly influencing your circadian rhythm, your body's internal clock, also contributing to the prevention of colon cancer, breast cancer, prostate cancer, Hodgkin's lymphoma, multiple sclerosis, hypertension and diabetes. Every day between 7:00 am and 11:00 am, the body is dedicated to manufacture large amounts of serotonin thanks to the sunlight during these hours. This serotonin is converted into melatonin to be released as soon as it gets dark and the night falls. As the day progresses and sunlight decreases, your body interprets this signal as a warning that it is time to start releasing the stored melatonin. This melatonin release helps you relax and prepare for sleep, and peaks during the darkest hours of the night, maintaining a deep and restful sleep.
Your body is an incredibly sophisticated system that synchronizes itself with the natural environment.
This is precisely why maintaining regular and balanced exposure to natural daylight and maintaining darkness at night are essential for a healthy sleep cycle. If you spend most of your time indoors with artificial light, keep your windows closed, rarely go out in natural light, and/or live exposed to bright artificial lights at night, your body loses the sensitivity to identify when to produce serotonin to release melatonin, affecting the sleep cycle, increasing stress, increasing fat accumulation and consequently making you sick.
Did you know that sunlight reflected through glass is purely blue light?
So how can you use the power of the sun to improve your sleep? Here are some strategies:
Don't miss the first moment of sunrise, as well as the moment when the sun sets, even if it's cloudy and cold. In case you can't go out, open the window to let the rays of the sun in, even if you can't see them.
Expose yourself directly to natural sunlight for at least 30 minutes a day to get your skin used to the sun. This is called "Solar Callus" formation. You will see that besides the benefits on regulating your circadian cycle, little by little you will be taking color without getting sunburned.
During the day and night protect your eyes by using glasses that block artificial blue light from lamps, computers, cell phones, tablets, etc. so that your circadian rhythm remains regulated. You can get these glasses at EMR-TEK and with the use of the code BALANCEGEEK you get a 20% discount.
Maintain your night environment with the light of red bulbs, simulating sunset and fire.
If necessary, wear an eye mask when you go to sleep.
Consider using applications that reduce blue light from your computer both day and night, like the one I use called F.LUX. There are also functionality on IOS and Android phones that allow to do this.
Use the free version of two applications for your phone:
It's all about retraining your brain and finding a way to keep living in this modern world. Remember that every little adjustment you make towards being more in tune with your natural environment can have a significant impact on your health and well-being. So get outside, get some sun and get a good night's sleep. Your body will thank you. Calibrate your circadian rhythm.
Disclaimers:
"The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional."
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