With the New Year coming up, let me share with you 3. . .3 and a half simple things that would make good resolutions by themselves, or will make it easier to complete your other new year's resolutions as well. 1. Go to sleep as close to 10PM as you can.
Improving quality of sleep overall is incredibly helpful for mood, focus, energy levels, and health in general. But if I had to pick one thing that improved my sleep the most, it would have to be this.
Have you ever slept a perfectly reasonable amount like 7 to 9 hours and woke up feeling groggy and tired? This is thanks to circadian rhythms.
Your body runs on a biological clock that dictates many physiological processes. We have a daily dose of cortisol in the morning to wake us up and a rise in melatonin at night to put us to sleep.
If you can act in sync with this rhythm, falling asleep and getting higher quality sleep is much easier. What our body would prefer for us to do, is to fall asleep just a few hours after the sun goes down.
This differs depending on where in the world you are, but for most people, it's around 10PM. The powerful anticarcinogen and antioxidant melatonin as well as the restorative "youth hormone" — Human Growth Hormone are secreted in their strongest doses between 10PM and 2AM.
As Neurologist Kulreet Chaudhary says, "If your body is chronically deprived of the regenerative sleep between 10:00 p. m. and 2:00 a. m. , then you may still feel fatigued when you wake up in the morning." I've found that going to sleep around 10PM is always better.
For example, if I get six hours of sleep from 10PM to 4AM, I will feel much better than if I got eight hours of sleep from 1 AM to 9 AM. 2. Limit your usage of novelty at a click websites.
Internet addiction is a real phenomenon and more and more studies on this topic are coming out. But you don't have to be technically addicted to see detriments.
Dopamine is the neurotransmitter responsible for making you want to do things and is the reason drugs can be so addictive. Drugs cause a huge surge in dopamine.
