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The Power of Sleep . . .
By Sara Picken-Brown
Symptomatic of the crazy busy lifestyles many of us lead, sleep and it's importance gets quickly forgotten when there are a million tasks to complete each day. As a result sleep may be in short supply and this signals disaster for your internal system. Circadian Cycle: "A natural physiological cycle of about 24 hours that persists even in the absence of external cues."
In the natural environment the cycles of light and dark are a result of the sun rising and shining during the day and then the sun setting and creating darkness at night. Whenever light stimulates your skin and eyes, the brain and hormonal system think that it is morning and act accordingly, releasing cortisol (the stimulating hormone activated by stress, of which light is an electromagnetic stress) and pushing the body to action. When we disrupt our natural circadian cycle with such things as artificial light, going to bed late (past 10.30pm), alarm clocks, television, we are disrupting our body�s fine balance and ability to recover effectively.
For those who work late at night in front of the computer, those who work graveyard shift, or who watch the Late Show on T.V, the cortisol, which takes hours to clear from the bloodstream stays elevated because of the presence of the electromagnetic stress, preventing melatonin release. As you may imagine your sleep cycle gets disrupted and the body's recovery phases are disturbed. Going to bed after 10pm, is cutting into your body's repair time. Through the night there are specific time frames in which repair functions are occurring in the body. One of the most important phases of the sleep cycle, for immune system health, is between 2-4am, when repair of the nervous system occurs. If you are prone to regular viral infections, certain bronchial afflictions and headaches, taking a look at the quality and quantity of your sleep is advised.
Tips to Sleep Better
1. Avoiding alcohol and caffeine are advised for promoting sleep, have herbal tea instead.
2. Turning off all electromagnetic stressors at least 1 hour before bed (T.V, computers, and mobile phones).
3. Exercise regularly, the exertion will help you sleep.
4. Eat a balance and whole food (organic where possible) diet. Increasing the amount of good fats (organic butter, olive oil, fish oil) particularly in your evening meal will calm an overactive sympathetic nervous system and assist in that critical 2am-4am phase of sleep.
Remember it takes about 7-21 days to train yourself to a routine of being, therefore if you stay up until midnight for as little as 3 weeks in a row you will have synchronized or trained your body clock to do this all the time. It is just as easy to reverse this habitual behavior, just be consistent and determined.
* Australian Sports Nutrition recommends trying one of our top products to help regulate sleep patterns.
Nutralife Valerian is a all natural herbal supplement that's designed to support relaxation and calm the nerves. Taken at night Valerian 2000 Complex helps promote sleep and can be used during the day for its calming and relaxing effects.
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