blue-light-stimuli Archive - Simply Healthy Sleep - The online-magazine for your perfect sleep experience - Powered by SAMINA

Simply Healthy Sleep - The online-magazine for your perfect sleep experience - Powered by SAMINA

Das Online-Magazin für den perfekten Schlaf.

blue-light-stimuli

The seven commandments of sleep

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Here are seven simple commandments of sleep – for your better sleep! Simply try them out. You are already sleeping well? With these commandments you are optimizing every sleep!

Survey of the seven commandments of sleep

  • Commandment 1: the proper sleeping place. Follow a simple rule: no metals, no chemicals – just nature. As first step, analyze your sleeping place. How healthy is it actually?
  • Commandment 2: the bedtime. Care for a regular rhythm. Try to avoid fluctuations and irregularities. The more regular the bedtime the more constant your inner clock. Effectively prevent from sleep disturbances.
  • Commandment 3: the evening ritual. Your day has been stressful. So, care for a restful evening. Treat yourself and your mind with the possibility to rest and to process the impressions of the day. Create an every-evening-ritual. Read a book, enjoy a warm bath, practice yoga or take a relaxing walk.
  • Commandment 4: a no-technology-zone. Allow yourself, your smartphone and laptop or tablet sufficient night rest. Best, in flight mode and far from your sleeping place. Because, blue-light-stimuli and electromagnetic pollution inhibit sleeping quality.
  • Commandment 5: the darkness of night. Light and light stimuli inhibit melatonin But, our body needs the sleep- and protective-hormone melatonin. Especially for endogenous self-regulation-processes. Therefore, care for sufficient darkness at your sleeping place. Use special night lamps and perfectly darkening shutters.
  • Commandment 6: your nutrition. Here, there is one principal: nourish yourself rich in vitamins and nutrients. But, for your sleep sake, avoid raw food and rich meals in the evening Better eat sleep enhancing food with a high share of L-tryptophan.
  • Commandment 7: water – the elixir of life. Supply your body with sufficient fluid throughout the day. Water and unsweetened herbal teas are perfect. A slice of lemon or some mint leaves care for a variety of taste.

Imagesource: @fotolia

Healthy and restful sleep: Everyone talks about it – but what does it actually mean? #2

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Healthy and restful sleep not only strengthens your immune-system but it also is considered as tumor resistance. One hour lack of sleep increases the risk of colds by 400 %. During healthy and restful sleep, self-repair and self-healing-powers are activated via the sleep- and protective-hormone melatonin. But, for this process the body needs sufficient sleep. Not for nothing it is said, that “healthy and restful sleep is the best medicine and supports any kind of therapy”.

Health risk social jetlag

Nowadays, about 80 % of all working people suffer under the consequences of a “social jetlag”. Often, the changed lifestyle and sleeping habits are in resistance with the inner biological clock. But, exactly this kind of desynchronization of the inner clock is a root cause for the emergence of diseases and inflammatory processes.

Sleep disturbances begin at school age. Already one quarter of all school children suffer under a disturbed sleep including grave consequences for performance, learning and intellectual power and health. Overweight and mental disorders become supported.

Healthy and restful sleep – a distant dream?

Each year, we spend 3,000 hours or about 120 total days sleeping. Converted, about four months. Reason enough to care for a healthy and restful sleep! But, preparations for your sleep have to start during the day. Factors like stress, too few sun- and daylight, too few water, too much caffeine, too rich meals, too few movement, too much blue-light-stimuli in the evening and electromagnetic fields negatively influence the preparations for a healthy and restful sleep.

Healthy and restful sleep has some basic pre-conditions. From the biologic point of view, the bedroom is the most important room. Here, the most important place is the sleeping place; and the most important furniture is your bed.

Often, conventional mattresses and beds or potential sleep disturber. Especially, when the materials used are chemically laden or metals are processed. The more important it is to look for a holistic and sleep biologic relevant sleep solution. And to use it. Here is an insider tip: music medicine during sleep improves your sleep without any side-effects.

We humans have too many light-stimuli at our sleeping places (from outside through our windows, interior lighting, standby signals etc.). Another easy-to-change-factor is the temperature in the bedroom. Often, the temperature is much too high; 61° to 64° F are perfect for a healthy and restful sleep.

Healthy and restful sleep is a 90 % factor

Healthy and restful sleep is and remains a 90 % factor. About 90 % of our health and our well-being depend on a healthy sleeping experience (Prof. Dr. William C. Dement, Stanford University). Healthy nutrition, exercise and sleep form the three cornerstones for health.

Imagesource: @shutterstock