Don't Sleep on your Routine
Welcome to the MetriLife Blog! We will be using this to share interesting news about MetriLife, our users’ success stories, as well as useful strategies you can use to improve your health and performance in mind and body.
What’s the deal with sleep?
It is no secret that sleep is a major key in the lock that is health and wellness. Our sleep is the time when the body recovers from stress, assimilates learning and makes itself more resilient. by repairing tissues. Without the appropriate amount of sleep at the right times, we will not be able to live our best lives.
It is generally understood that getting 7-9hrs of sleep is appropriate for most people, but the timing of your sleep is also important. Our body has a natural circadian rhythm. This is characterized by the rise and fall of a number of hormones throughout the day, most notably cortisol, insulin, and melatonin. the normal fluctuations of these hormones influence our fatigue levels, or sleep drive. The best way to ensure consistent cycling of these hormones, we should strive to establish a sleep routine that controls for the variables that could interrupt our circadian rhythm. The more consistent we can keep our circadian rhythm, the better our sleep quality will be and the more energy we will have day to day.
Here are 5 ways to establish a sleep routine that can work for you:
Set a bed-time alarm
Most of us wake up at the same time everyday due to necessities such as work, child care, or getting to the gym, but seldom do we pay attention to the time we go to bed. By setting an alarm to remind yourself to wind down and get in bed, you can start to standardize the timing of your sleep window.
Turn off electronics
Electronics emit blue light, which can interrupt the release of melatonin when it is dark out. Contrary to popular belief, melatonin doesn’t put you to sleep, but it does get your body ready for it. By shutting off your electronics, dimming the light and even removing the electronics from your room, you can greatly assist in calming the body and getting it into a state that is ready to drift off.
Start your day off right
Seldom do we think about starting the day off properly having an effect on our sleep, but our circadian rhythm is 24hrs long. Everything you do from the moment you get out of bed will impact your body’s state when you get back between the sheets. By starting your day with some natural sunlight and some easy physical activity, you’ll set yourself up for success. Sun on the skin and a nice walk will do wonders for your energy levels.
Eat for your goals
The way you eat can also affect your energy levels. Did you know that insulin rises and falls normally throughout the day? When it gets too high and blood sugar drops we get some serious fatigue. If you’re someone who eats a carbohydrate heavy lunch, do you ever notice that mid-afternoon lag and need for a coffee? By eating a balanced diet, rich in whole foods in the appropriate portions at regular intervals throughout the day, we can keep our insulin levels stable and keep our metabolism healthy… which will help with the final tip!
Curb the caffeine
Decreasing your caffeine, or stimulant usage after 1-2pm can have a tremendous affect on sleep quality. Coffee can stay active in your system between 6-8hrs, so depending on your bedtime, it will help to have a cut off point during the day. The last thing you want when you’re trying to fall asleep is caffeine induced anxiety, not to mention that caffeine will decrease the likelihood of entering into extended REM sleep - the most important phase of sleep for recovery.
Give these tips a try and see an almost immediate improvement in your sleep quality and energy levels daily. Developing a routine that lets you get prepared for sleep, sleep deeply and have stable energy levels throughout the day is invaluable to living the healthy, happy, high performance life you deserve!
Co-Founder 1-Life Inc.