The Main Reason For Low Energy & Poor Sleep
🤫 You might not realize it, but 2/3 of your colleagues suffer from chronic stress.
A stress that didn’t exist until the invention of electricity and artificial light.
Where did it come from, and how can you overcome it?
Our bodies have a natural clock that works with sunlight and darkness.
It’s like a switch between two hormones: a stress hormone called “cortisol” and a sleep hormone called “melatonin”.
đź“Ś Cortisol is involved in metabolism, inflammation response, and regulating the sleep-wake cycle. It helps us wake up and start the day energetically.
đź“Ś Melatonin signals to the body that it’s time to sleep. Ideally, its production begins in the evening when it gets dark and continues throughout the night.
BUT
Every day, we disrupt our natural sleep-wake cycle.
If cortisol is high at night because of blue light, bad food, or stress, melatonin shrinks or even stops. Hello, insomnia. And in the morning, when cortisol goes down, your energy drops, and starting the day is tough.
So, what can you do to bring things back into harmony? 👇
1. Sleep Schedule:
Aim to be asleep between 10 and 11 pm and wake up around 6 am every day. It helps regulate your internal body clock.
2. Limit Light Exposure at Night:
Blue light from phones and computers can stop melatonin production. Consider using “night mode” on devices and avoid screens for at least an hour before bed.
3. Mindful Diet:
Avoid stimulants like caffeine (including tea) after 2 pm. Also, avoid heavy meals close to bedtime.
4. Relaxing Sleep Environment:
You need a comfy mattress and pillows, blackout curtains, and possibly white noise machines or earplugs to block disturbances.
5. Natural Light During the Day:
Try to spend time outdoors during daylight hours. Natural light can help regulate melatonin and cortisol production.
6. Calming Bedtime Routine:
Activities like reading, taking a warm bath, or listening to soothing music can signal your body that it’s time to wind down.
7. Manage Stress:
High stress can raise cortisol levels. Meditation, deep breathing exercises, and regular physical activity can help reduce stress and insomnia symptoms.
By following these simple tips, you can optimize your hormonal balance, leading to better sleep quality and a more productive day.
And how has your modern lifestyle impacted your sleep-wake cycle?