Winter and holidays can be a great time to get some extra beauty sleep. With the longer nights and cold temperatures, our bodies are designed to slow down and regenerate. Sleep and meditation compliment each other. Meditation helps us slow down so we can relax and experience deeper sleep, and sleep helps our meditation by optimizing our ability to focus and thus reach that magical silent peace of deep alpha and theta brain waves.
Here are some tips that help you balance your Circadian Rhythms and improve your sleep and meditation.
1–Eat a pro-thyroid diet, which means a diet native to the climate you live in. This includes high quality fat and protein and less carbs during winter. The reason is this regulates blood sugar and makes your body generate the heat it needs to stay warm. According to Dr. Lita Lee, chronic insomnia or lack of quality sleep is one symptom of a major health condition called hypothyroidism which leads to all the major degenerative diseases and aging. By understanding this problem, one can reverse the aging process, restore quality sleep, and get off of sleep medications. (See details at bottom of this article).
2–Turn down the heat in your house, especially during sleep. Studies show we sleep best at lower temperatures. Also, expose yourself to outside air regularly. This practice, also called Cold Thermogenesis, has proven to enhance sleep quality dramatically. In other words, cold exposure has a dramatic calming effect on the body. Cold exposure is also part of the equation of synchronizing our circadian rhythms.
3–Get natural sunlight every day…at least 20 minutes. For many of us we need to be creative to incorporate this into our busy lives with the short daylight hours of winter. This sunlight exposure on the skin and retina causes the body to produce more serotonin which converts into melatonin when it gets dark. The most effective time is first thing in the morning at sunrise. Another option is during lunchtime. So try to plan your day around your needs for these essential and powerful nutrients.
4–Low Lights. Artificial light causes under production of melatonin which makes it harder to fall asleep as well as hampers sleep quality. Use Blue Blocking Goggles and Amber Colored light bulbs three hours before you want to fall asleep.
Your body produces the important hormone melatonin, the so-called sleep hormone. Increasing your body’s melatonin production can improve your sleep.
Melatonin is produced by your pineal gland, normally only when you are in darkness. Using artificial light in the evening before going to bed shuts down melatonin production. Blue rays in ordinary light are the problem
Only the blue component of light shuts down melatonin production. Using Blue Blocking Glasses for one to three hours before retiring allows melatonin to be produced naturally. While using them, the remaining colors of light allow you to read, watch television, etc.
5–Avoid exposure to Electromagnetic Fields (EMF’s) as much as possible. Especially during sleep. Turn your bedroom into a sanctuary from EMF’s as well as toxic chemicals. There are many ways to mitigate EMF exposure but some of the simple things you can do are to turn the circuits off in your bedroom at night, ground your computer during the day, and use Quantum Calming Technology such as the Quantum Calming Mat.
6–Optimal Circadian Timing of daily activities:
a–Go to bed early (best between 9pm and 10pm)
b–Wake up with the sun, greet the sunrise outside with exposure to cold and light on the retina.
c-Make breakfast the big meal of the day. The digestive juices are the most abundant during that time, which is about 30 minutes after waking up.
d–Get movement during the day. Our DNA is programmed for movement…meaning it is an essential NUTRIENT. This recent discovery has birthed the new Movement Culture and books like “Sitting Kills, Movement Heals”, by NASA Scientist Dr. Vernikos. Create a movement friendly office environment and get some walking or other fun activities in. Play in the snow!
e-Eat supper 4-5 hours before going to bed.
Pro-Thyroid Diet Guidelines:
excerpted from To Your Health Newsletter (full article here)