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Sleep deprivation:
Wreaks havoc on your immune system. Ever notice you are more likely to get sick or sniffle or couch when you have not been getting enough rest? This is why! This is also why you feel the need to sleep and rest when you have a cold, flu, or something else.
Make you less intelligent. Our ability to think clearly and reason and problem solve lessen when we are tired. If you want to be more efficient the answer is not more caffeine, its more sleep.
Your ability to handle stress is impaired. And this then becomes a maelstrom you get sucked down into since the more stress you have the harder it is to sleep.
Your risk of psychiatric disorders such as depression and anxiety is going up exponentially the longer you are sleep deprived.
Just one night of decreased sleep leads to systemic inflammation and insulin resistance. And in case you don’t know it almost all disease begins with one or both of these two things. That’s right, lack of sleep is making harder for you to lose weight (as if it wasn’t already a struggle).
At its most extreme you can go longer with no food than you can with no sleep. Yes no sleep will kill you.
Why?
Way back before the turn of the last century (1900) the epidemic proportions of diabetes, obesity, heart disease, cancer and others was unheard of. So what changed?
Very simply we are now living in the cycle of endless summer. Our bodies think it is summer all year long. We have artificial lights telling us to stay up later. We have lots of berries and fruits available all year long. Longer days and shorter nights, an abundance of carbohydrates (fruit) and lots of stress tell our bodies it is still summer. So we want to eat more, pack on the fat and prepare for the coming winter…which never comes.
Back around 1900 we used to sleep on average 9-10 hours per night. Today that average is less than 7 and a lot of that is not restful rejuvenating sleep. The sales of sleeping aids (pills) have passed 5 billion dollars and are increasing every year. We have lost touch with the natural rhythm of our bodies and the annular cycle of the earth. And it is killing us as sure as I am sitting here. Granted it takes a while and your headstone is never going to say”died of lack of sleep” but it is affecting the quality of your life every day.
The Fix
We have covered many of these before but it is well worth re-doing:
1. Turn off the electronic devices: T.V., computer, phone, ipad 2 hours before you go to bed. Yes that means no T.V. in the bedroom. This especially true of show that might over excite you (horror, suspense, the news).
2. Turn off the lights! Sleep in a pitch black room and use black out shades to keep the ambient light out. There are a lot of lights on in our world and any amount coming through will tell your body it’s time to wake up. This includes all the digital lights…the clock, the phone charger, all of them.
3. Eat less before going to bed. This is my bugaboo. I have a tendency to eat late and go to bed full. It turns out that when I do that my body is digesting food when it should be tending to repair and rejuvenation.
4. Try to get in touch with the rising and setting of the sun. Get up at dawn and go to sleep as close to sunset as possible. Too tough for most of us I know but get aware of this and give it a shot.
5. Wake up and get up at the same time every day. You will find a rhythm here and get to sleep at the right time each night.
6. Try magnesium as a sleep aid. It has a calming effect and is very good for other (digestive) processes.
7. Start meditating every day to help handle stress. Even 2 or 3 5 minute breaks during the day to just sit and breathe. Breathe in and breath out, let the stray thoughts pass through without judgment or holding on to them. This practice will help you calm your mind when it comes time for sleep at night.
8. Turn the lights down, use softer indirect lighting and candles.
9. Turn the heat down in your bedroom. Use blankets to make a nest but keep the room under 68 degrees.
10. Exercise every day. Get up get moving and get sweating. It is the natural way of our people folks. You were born to move. Do Crossfit for functional intense movement.
11. Eat a diet full of quality protein, lots of vegetables and good fats. Stop eating inflammatory processed and refined foods. Some of us call this paleo…it doesn’t matter what you call it just stop eating CRAP. (Calorie Rich And Pathetic).
12. Stop watching and reading so much news. It is toxic to your mind and creates a mental state of confusion and chaos. You won’t sleep well that way.
13. Get outside. Spend some time in nature every day. Nature has an ebb and flow and you are part of it. Being in touch with nature is good for your soul Get out there and enjoy it.
14. And last but not least and my personal favorite: Take a cold shower every morning. Try to get in the shower within 2 minutes of waking and try to get 3 minutes of cold water on you. You will jumpstart your cortisol production, kick your immune system up and awaken you Chi energy. Try doing it within 2 min of waking up for at least 3 min. And of course, do it without screaming like a little kid!
There you have it…your recipe for a good night’s sleep. Now go out there and get one!
Namaste
John
“Teaching Focus, Inspiring Transformation”
www.martialartsnevada.com
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