Your body prefers to be cool at night in preparation for sleep. If you've ever had a hot bath too late at night, some of you may have experienced a difficult time getting to sleep. Your body was trying to cool down.
Actually, your body temperature usually peaks around 6 PM, and then it starts to decline until it's at its lowest point around 4 AM. Then, it gradually begins its rise. With this increase in core temperature, brainwave activity increases, thereby waking us up in the morning. Along with the nightly drop in core body temperature (not just feeling hot or cold), brainwave activity also begins declining until we begin to feel groggy and sleep onset occurs sometime between 9 to 11 PM.
Many things can disrupt this natural rhythm. One is not getting enough sunlight in the morning. There has been much research done that studies the effects of being exposed to more or less light during the day and how this impacts your sleep. There has long been evidence that exposing yourself to bright light early in the morning is one of the best motivators for feeling great and having a good day. But light is also important as your natural melatonin hormone diminishes and your state of wakefulness begins. So, whenever you can, get up and get outside. Consider going for a healthy walk, riding your bike, exercising pets, visiting with a neighbor over a morning beverage on a sunny porch or sidewalk café. And if you happen to live in the dreary north and winter months give you little sunshine, you can always consider an investment in a full spectrum light box. You need to have at least 10,000 lux (light intensity) and be exposed to it for at least a half hour in order to reap the benefits. And, as mentioned above, the light needs to be full spectrum, giving you all the rays of natural sunlight. It may not be as invigorating as a sunny walk, but it's better than no light at all.
Now, get the complete FREE 65-pg. EBook - the ABZzz's of Sleeping Insomnia Free at The Spirit of Sleep. Simply follow the alphabet and learn how you can improve your sleep. Glenda Sparling, author & sleep coach, offers effective tools & techniques for eliminating sleep anxiety and addresses the challenges surrounding sleep issues & insomnia at The Spirit of Sleep.
Actually, your body temperature usually peaks around 6 PM, and then it starts to decline until it's at its lowest point around 4 AM. Then, it gradually begins its rise. With this increase in core temperature, brainwave activity increases, thereby waking us up in the morning. Along with the nightly drop in core body temperature (not just feeling hot or cold), brainwave activity also begins declining until we begin to feel groggy and sleep onset occurs sometime between 9 to 11 PM.
Many things can disrupt this natural rhythm. One is not getting enough sunlight in the morning. There has been much research done that studies the effects of being exposed to more or less light during the day and how this impacts your sleep. There has long been evidence that exposing yourself to bright light early in the morning is one of the best motivators for feeling great and having a good day. But light is also important as your natural melatonin hormone diminishes and your state of wakefulness begins. So, whenever you can, get up and get outside. Consider going for a healthy walk, riding your bike, exercising pets, visiting with a neighbor over a morning beverage on a sunny porch or sidewalk café. And if you happen to live in the dreary north and winter months give you little sunshine, you can always consider an investment in a full spectrum light box. You need to have at least 10,000 lux (light intensity) and be exposed to it for at least a half hour in order to reap the benefits. And, as mentioned above, the light needs to be full spectrum, giving you all the rays of natural sunlight. It may not be as invigorating as a sunny walk, but it's better than no light at all.
Now, get the complete FREE 65-pg. EBook - the ABZzz's of Sleeping Insomnia Free at The Spirit of Sleep. Simply follow the alphabet and learn how you can improve your sleep. Glenda Sparling, author & sleep coach, offers effective tools & techniques for eliminating sleep anxiety and addresses the challenges surrounding sleep issues & insomnia at The Spirit of Sleep.
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