Sleep has been dismissed over the last few decades thanks to the Hustle and work-to-die culture. "I'll sleep when I die" they used to say. But whoever coined that phrase did not count on the fact that not sleeping would bring him closer to death faster.
In recent years, the ravages of this culture have become evident: countless ailments and diseases such as chronic fatigue, inflammation, anxiety, depression, among others, that had not been directly associated with lack or poor quality of sleep.
It was no exaggeration to say that restful sleep gave us more beauty and youth, since while we sleep we rest, and a large number of processes are carried out within our body such as cell regeneration and detoxification.
That's why I leave you here 7 steps to regulate your circadian cycle so you can enjoy better quality sleep and wake up rested and rejuvenated.
1. Expose yourself to light at dawn (up to 2 hours later) and light at dusk as much as possible. Low angle light at these times is what allows the eyes to receive photons that will activate the circadian cycle and the release of cortisol at the right times. Failure to regulate cortisol causes long-term damage such as mental illnesses such as dementia and Alzheimer's.
You don't need to do anything extraordinary, just go out into the daylight for 2 to 10 minutes a day, you can even just open the window and stick your head out. If it's cloudy, do it longer, 10 to 20 minutes. Never look directly at any light that causes pain.
2. Eat early. If you tend to suffer from insomnia, don't eat after 6-7pm.
3. Exercise preferably in the morning. If you can't, try not to do it at night.
4. Meditate or do a daily relaxing activity. Modulating stress is vital so that anxiety does not keep us awake. You can try short 3-minute meditations or yoga nidra , here 's a minute one. You can also practice breathing exercises daily and in times of tension.
5. Practice good sleep hygiene. Make sure the room temperature is comfortable, that the mattress and pillow are comfortable, and that you are in complete darkness. Before going to sleep, never do any activity that you know will stimulate you. For example, if you are going to read, let it not be a book that will motivate you to stay awake until you reach the end.
6. Avoid bright light (screens) after 8pm (minimum 2 hours before bedtime) and between 10pm and 4am. When your body receives light between those hours, it suppresses the production of dopamine (a neuromodulator that makes us feel good), which can inhibit learning and even cause depression. Remember that the most restful sleep is between 10pm and 2am.
Bright light (not just blue light) is what inhibits the production of the hormone melatonin, which induces sleep, but it takes 2 hours to occur from the moment the light disappears.
7. Avoid caffeine and any stimulating drinks. If you need something to help you stay more alert, try green or black tea but in the morning, never after 12:00 p.m.
Start with these points and you will see a big difference! Tell me your experience, I would love to know if these recommendations helped you, as they changed my life.
The information in this article is based on studies conducted by Stanford scientists and you can see all the complete information on Dr. Andrew Huberman 's accounts on IG, Twitter and on YouTube in this episode of his podcast.
By Ana María Aguirre A.
Cat Lady without cats. Obsessed with music, cosmetics and NYC. Always politically incorrect. When I was little I thought I was She-ra ( Master of the Universe) , but at most I got a Master's degree in public communication of science (among other novels). I want to change the world through education.