Human beings have a deep-seated connection to sunlight. Your circadian rhythm is a 24-hour cycle, commonly referred to as a clock that regulates hormones, alertness, and sleep. And it is no surprise that sticking to a normal sleep or bedtime routine is critical for optimal health. However, don’t brag about how much you sleep; it’s more about WHEN you sleep.
Every hour of sleep before midnight is worth two after midnight. We know through modern science that our deep sleep state occurs in the first part of the night. Slow Wave Sleep (SWS) is the most restorative part. First, the stress hormone, cortisol is reduced. Then, the parasympathetic nervous system regulates in order to reduce your fight or flight responses that dominate your waking hours. Both sleep and exercise help release the production of human growth hormone (HGH). This protein is key to repairing your body from daily stress, injury, and promotes healthy metabolism. Even High performance athletes sometimes take HGH supplements (somatropin) for muscle repair and increased reaction time.
Another straightforward way to induce sleep is to eat foods that promote melatonin. Produced within the pineal gland, its responsibility is to operate your biological clock. Research shows that pistachios, cherries, or two kiwifruit consumed 1-2 hours before bed helps induce melatonin. Pistachios are a good source of Vitamin B6, which plays a big role in synthesizing serotonin. Serotonin is synthesized from tryptophan and eventually is converted into melatonin to fuel our sleep engine.
Wouldn’t it be incredible to wake up feeling refreshed? Make an effort to take advantage of your internal clock, reset your sleep hormones, and make it easier to fall asleep at night. This will be your perfect recipe for sweet dreams.
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