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Team Sleep: Tips To Reset Your Inner Clock During Daylight Savings
Hey fam! We know that you take care of your body and mind, from nourishing meals to regular exercise and meditation. But did you know that getting a good night's sleep is just as important for your overall well-being? Every year, Daylight Saving Time comes along to mess with our internal clock and disrupt our sleep hygiene, leaving us feeling less than our best. For women, these changes can affect our sleeping patterns and make us feel more restless and anxious. That's why we're here to share tips and tricks for improving your sleep routine and starting the day off on the right foot. From understanding the role of our internal clock to practical tips for maximizing our sleep hygiene, we've got you covered. So, grab a cup of your favorite tea (or a refreshing smoothie, if that's more your vibe), and let's explore how to make the most of our sleep to beat the effects of Daylight Saving Time and restore our inner glow.
Our Internal Clock - What Role Does It Play in Our Everyday Lives?
Sleep is the cornerstone of a healthy lifestyle, yet it remains elusive for many women. Despite the average person needing seven to nine hours of sleep per night, less than two-thirds of women achieve this goal. This is compounded by the unique biological functions that women experience, such as periods and pregnancy, which can disrupt their sleep patterns. Additionally, stress and changes in the environment can make it difficult for women to get the rest they need, leading to an increased likelihood of insomnia, anxiety, and depression. As we navigate the changing seasons, women need to take time to reconnect with their bodies and prioritize their sleep hygiene to feel their best.
Our bodies are fascinating - one of the most intriguing processes: our circadian rhythm also known as our internal clock. This internal process regulates the physical, mental, and behavioral changes that occur during a 24-hour cycle. Our internal clock is influenced by various external cues, including light and darkness, which help us synchronize with our environment. A significant indicator of the effects of the circadian rhythm on our bodies is present in our sleeping patterns. It is no wonder that our bodies respond to sunlight during the day, indicating it's time to be alert and focused, while at night, we begin to slow down and shift our energy towards rest. However, disruptions to the circadian rhythm can occur due to several factors, such as a shift in time zones, device usage, and sleeping disorders. They can all hurt our overall well-being.
The 101 on Sleep Hygiene
So, are you ready to take control of your sleep to wake up feeling refreshed? With the following tips, you'll be on your way to a better night's rest without counting sheep. Quality sleep is crucial for overall health and well-being, and by implementing these strategies, you'll be snoozing like a pro in no time.
Before bedtime or upon waking up, meditation may be just what you need. Focusing on your breath allows you to regulate your body's natural rhythms and feel more grounded. When it comes to finding guided meditations and sounds that work for you, plenty of options exist. We love using Insight Timer and YouTube, as they offer a vast library of free resources that are easy to use and can help you feel more relaxed in no time.
Set the Mood
Turn off your electronics! The blue light emitted by phones, tablets, and computers can trick our bodies into thinking it's daytime, making it harder to drift off. Instead, opt for a book or relaxing music before bedtime. And don't forget the power of a cool, dark environment - aim for a room temperature of around 65°F to create the perfect conditions for restful sleep.
Ashwagandha, the Natural Stress Reliever
Cortisol, the hormone responsible for our built-in alarm system, can trigger our fight or flight response when we're stressed or anxious. However, excessive cortisol can disrupt our sleep cycle and deprive us of rest. Fortunately, studies have shown that ashwagandha, a plant native to India and Southeast Asia, can help reduce stress levels. In fact, a study of fifty-eight participants who consumed 250 or 600 mg of ashwagandha extract for eight weeks reported a significant decrease in stress levels compared to those who took a placebo. To help you ease into a better night's sleep, try our best-selling nighttime soft gels, Sleep on It. Formulated with 50mg of certified organic full-spectrum hemp extract, ashwagandha, and twenty-one terpenes, our soft gels are designed to help you get the restful sleep you deserve.
Create a Sleeping Schedule
Elevate your sleep game by establishing a routine that works for you. By following a regular sleeping schedule, you're training your body to anticipate bedtime and wake-up time, making it easier to fall asleep and wake up feeling refreshed. Whether you're an early bird or a night owl, it's essential to find a schedule that fits your lifestyle and stick to it. You'll be amazed at the difference it can make. Consistency is key. So, challenge yourself to create good sleep habits, and let us know how it goes!
Starting Your Day Anew
Now, some fantastic tips on kick starting your day and setting yourself up for success. By implementing these simple strategies, you can say goodbye to the morning blues and hello to a fresh, energized start. So let's get ready to seize the day and make the most out of every moment!
Take Advantage of the Natural Sunlight
If you are feeling down and struggling to stay focused, go outside and touch some grass; it'll do you some good! Research has proven that sunlight is a natural mood stabilizer and can increase serotonin levels, also known as the "happy hormone." While it may be challenging to catch some rays during darker and colder days, taking advantage of any opportunity to bask in the sun's warm glow is crucial. In fact, studies show that combining exposure to sunlight with just 30 minutes of physical activity can help alleviate symptoms of depression. So why not step outside and soak up some Vitamin D today? Your body and mind will thank you!
On days with little to no sunlight, you can still get your daily light dose with the power of light therapy! By mimicking the benefits of natural sunlight, light therapy can boost serotonin levels and reduce excessive melatonin levels, leaving you feeling energized and refreshed. To achieve optimal results, studies recommend using a sun lamp that emits 10,000 lux of bright light, primarily upon waking up. This is because our body's natural cycle responds best to light in the morning, signaling that it's time to start the day. So why not brighten your day and supercharge your energy levels with light therapy? You won't regret it!
Integrate a Whole Foods Diet
Did you know your gut health is directly linked to your mental health? You can work towards alleviating the symptoms associated with a lack of sleep by incorporating whole anti-inflammatory foods into your diet, such as lean meats, fresh fruits and vegetables, and healthy fats. These foods help nourish your gut and reduce inflammation, improving overall health and improving sleep patterns. So why not take a step towards a healthier you by fueling your body with the right foods? Your gut and mind will thank you for it!
The Bottom Line
Keep the time change from messing with your sleep! You deserve a good night's rest, no matter what. By implementing these excellent wellness tips into your daily routine, you'll soon be back in the rhythm of feeling like your best self again. So let's say goodbye to restless nights and hello to refreshing sleep! #youdeservegoodthings
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*The claims in this blog post do not constitute professional medical advice. Please consult your primary care doctor or clinician to seek the proper medical care you need.