Tip no 1
Keep your room blacked out
It’s a well-established fact that we sleep better in a dark environment; yet, so many people aren’t taking full advantage of this.
Having light sources of any type in your bedroom can disrupt your sleep patterns. And, even using an eye mask is not going to be 100 percent effective for most people.
Did you know that your skin actually has receptors that can pick up light? These photoreceptors are similar to those found in your retina, so your skin can literally see
If there’s light in your bedroom, your body is picking it up and sending messages to your brain and organs that can interfere with your sleep.
Sleeping in total darkness is so significant that nighttime light has been dubbed “light pollution.” Light pollution refers to any adverse effects from artificial light.
One of the most devastating impacts of this light pollution is the confirmed effect on melatonin production. Studies show that exposure to room light during usual hours of sleep suppresses melatonin levels by more than 50 percent. That’s not good!
Melatonin has been proven to:
Improve immune system function Normalize blood pressure
Reduce the proliferation of cancer cells and tumor growth (including leukemia)
Enhance DNA protection and free radical scavenging Decrease risk of osteoporosis
Decrease risk of plaques in the brain (like those seen with Alzheimer’s disease)
Alleviate migraines and other pain
Improve thyroid function
Improve insulin sensitivity and weight reduction
Not getting enough sleep, and not sleeping in darkness, will age you faster and suck away your vitality. So, with all the new-found data to back it up, the best solution for improving your sleep is to get your room blacked out.
Tip no 2
Train smart and train hard
Exercise is often considered a virtual fountain of youth if used in the right way. Muscle, for example, is a reservoir for anti-aging hormones that help to protect your DNA from oxidation. The research shows that you can stay younger, longer if you have more lean muscle on your body.
How does exercise relate to sleep? Well, the two go together like peanut butter and jelly. You actually don’t get in shape at the gym while you’re exercising. You’re literally tearing down your body while working out, increasing inflammatory biomarkers and creating thousands of micro-tears in your muscle fibers. When you leave the gym, you’re actually in worse shape than when you came in.
The secret is that your body transforms from your workout while you’re asleep.
This is when your body releases all of the beneficial hormones and elicits repair programs to build you up better than before. You just exposed yourself to a significant healthy stressor with a workout, but you only get the reward if you properly rest and recover.
Make sure that you’re lifting weights at least two days per week. Focus on compound lifts like back squats, deadlifts, dumbbell presses, overhead presses, rows, and pull-downs. There are numerous step-by- step protocols in different programs I create, including the 21 days get fit and strong challenge and humanise health systems where you get the monthly subscription with me
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written by - Rahul Kharbanda
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