We continue the theme
of Circadian Rhythm.
Sleep more, exercise outdoors and listen to your body.
Just 30 minutes 3 times
or more a week can be enough to deepen your sleep. As we get older sleep can be
interrupted more easily for hundreds of reasons. One reason may simply be a
lack of exercise!
A 30 minute walk each
day provides fresh air and exercise. On cold and rainy days you can walk at a
gym or the mall.
To keep us on track, we
will use our body's Circadian Cycle as a guide to help us understand the best
time to exercise and the importance of sleep during certain hours.
Circadian, which means
"around the day" in Latin, is our internal '24 hour' clock that
follows the rhythm of the day wherever you live. Keep in mind that the
Circadian Rhythm doesn't change if you work a night shift. You will just be
working against the cycle.
It has a lot to do with
what type of recovery takes place at what hours through the night. From 10pm to
2am our body is concentrating on repairing muscle tissue, getting rid of
foreign bodies that could lead to disease and clearing toxins from the cells.
From 2am until 6am the body is focused on mental health. This is where we get
our deepest sleep.
There is also a 12 hour
hormonal cycle which balances our wake hormones with our rest hormones.
Starting at 6am Cortisol, our wake and action hormone, starts to kick in and is
at its highest levels at high noon. By 6pm it is at its lowest point again and
Melatonin starts to increase and this is where the relaxing down process takes
place. You can feel the lessening of Cortisol around 3pm, Siesta time! This is
the time many grab quick carbs and energy drinks to keep going.
Between 6pm and 9pm a
large amount of people are at the gym; contributing to more Cortisol production
and pumping more quick energy drinks. There are those who are drinking plain
water, but remember you are still contributing to the stress hormone by
creating action in those hours and Melatonin must step aside. The more
stimulation you bring in after the 3pm hour, the more stress hormones you
produce and if they build-up in the system they will interfere with the sleep
hormone production and that could disrupt sleep as well.
A good example of
living out this natural cycle could be witnessed in the days before we had
electric lighting. We were up between 4-6am with the sun and worked physically
until 4pm. Then we focused on smaller things and relaxing. Had an early dinner
and sat by the fire with our families before we retired between 7 and 9pm
(depending on the time of year and the amount of daylight). We put in good long
days and we honored the circadian cycle and the rhythms of nature.
So if you are deprived
of sleep through any of this cycle, you can see what type of effects those
disruptions may be having on you, whether physically, mentally or both.
Suggestions:
Make it a point to get
30 minutes of fresh air and exercise at least 3 times a week. Keep away from
energy drinks, caffeine sources and intense physical activity after 3pm. Avoid
TV and the computer after 8pm if possible. Record your late shows to watch at
another time and get to the rest of your e-mails first thing in the morning or
at your peak mental clarity time of the day. Give yourself a half hour to wind
down before you turn in at night. Make sure you are taking a good multivitamin
and mineral source. Valerian root, a natural herb, can help bring deeper sleep
when needed. Take 1 to 2 hours before bed.
Kathleen Pleasants is a
National Health & Life Coach. She has been practicing massage and passing
on its benefits since 1988. She is a certified personal trainer, neuromuscular
therapist, nutritional advisor, teacher and a mother of three. She offers certification
courses and workshops at various locations. She can be reached at 215-885-4200
or http://www.clearlyunique.net
Article Source:
https://EzineArticles.com/expert/Kathleen_Pleasants/70185
Video: https://www.youtube.com/user/GuerrillazenFitness
No comments:
Post a Comment