Sleep! Are You Getting To Bed On Time?

Sleep is extremely important for your body's overall function. You absolutely need it. Many of us don't not get enough sleep at night, go to bed late, wake up early, depend on caffeine to make it through our days, and so forth, but what if you just went bed on time? I am going to explain further why sleep is so important.

- The Sleep/Wake Cycle -

Cortisol is released in response to the exposure of light. This activates the body and prepares it for work, movement, and whatever is necessary for survival. Cortisol naturally releases at 6am to wake you up and prepare you for the day ahead! It peaks from 6am-9am. Through out the day cortisol will slowly drop off and allow the production of melatonin. This also increases the levels of growth and repair hormones. If we follow our natural sleep/wake cycles we will get optimal sleep being in bed by 10pm!

We have a natural sleep/wake cycle. Depending on when you go to bed and when you wake up, you natural sleep cycle can be very much affected. So when is the best time to be sleeping?

Your body's physical repair happens between 10pm and 2am in the morning. Your body's psychogenic repair happens from 2am-6am in the morning.

 

What happens when you disrupt your natural sleep/wake cycle?

 

It is typically due to excess of cortisol released through out the day. Anytime that cortisol is released, it inhibits your body to produce melatonin, growth hormones, and important immune factors. Different factors that can release cortisol include: fluorescent lights, TV, computer screens, caffeine, nutrition, etc. Lets say you decide to go to bed at midnight, you are losing 50% of your physical repair cycle of sleep.

 

If you are someone that watches TV at night, is still doing work on their computer, has poor nutrition, drinks coffee through out the day (other types of caffeine), a combinations of these things and so forth, you are probably depriving yourself of a normal sleep/wake cycle, and exhausting your body's adrenal glands. Chronic exposure to cortisol releasing activities, the adrenal glands will be overworked and can cause a depressed immune system, illness, and chronic fatigue.

 

- Disrupted Sleep/Wake Cycle - 

 

 





 

 



How do you optimize your sleep/wake cycle?

 

1. Get to bed by 10pm

2. Minimize your exposure to bright lights 2 hours before bed

3. Sleep in a room that is completely dark

4. Avoid the consumption of stimulants after lunch (caffeine, sugar, nicotine)

5. Good nutrition - eat right

6. Drink plenty of water - dehydration stresses your body

7. Exercise! Just not right before bed!

8. If possible, keep electrical devices away from the bed (TV's, lights, clocks, etc)

9. 7-8 hours of sleep each night

10. Repeat.

 

Are you getting to bed on time? If not, it is time to take steps into reducing your daily stress and naturalizing your sleep/wake cycle! Your body will thank you for it.

 

Please feel free to comment or ask any questions!!!

 

Happy Sleep for Running :)