Did you know your good night sleep starts in the morning?
The quality of your sleep is dependent on a lot more than you may think.
Quality of your sleep is very depended on what you do in the morning and then throughout your day until you lay your head on the pillow.
Although I can write pages about this topic, i believe in simple steps which you can apply right now!
And if you’d like the longer version, you can get a FREE guide right here. Just scroll all the way down. https://yourwellness-madesimple.com/
So, let’s get to the 3 simple steps.
- get up at the same time every morning. Yes on weekends too!
- see natural sun light within the first hour of waking for at least few minutes (even if you can’t see sun, the light and the perfect angle of the light is there! when the sun is low in the sky ). If you are an early riser, like me and sun hasn’t risen yet at 5am🙂 , go outside as soon as the sun rises.
- no caffeine intake for at least 2 hours after waking
ok, try this for a few days and see how you feel. Make sure to leave a comment bellow. I am so excited for you and your better health!
Important note: If you want results, you must do this daily. This is not once in a while, whenever i feel like it thing. This is a habit, a routine you form that becomes part of your daily life.
If you are nerdy like me, and want to understand why these simple steps work, continue to read on. Otherwise just start your routine first thing tomorrow morning and have a great , restorative sleep! 😊
If you are still here then let’s dive deeper.
- circadian rhythm. Simply said, its your natural internal clock. It controls your day, when you wake up, when you are hungry, it regulates hormone release, etc.What sets this clock? Sun Light!
Sun light in your eyes sets up the cortisol and melatonin dance. Well thats what i call it. It sets the perfect balance, the release of these two incredible hormones that we rely on when waking up and going to sleep.
Light is the most powerful driver of our circadian rhythm. Getting sunlight early in the morning into your eyes and avoiding junk light at night has shown to significantly improve sleep quality.
Why should you care?
If you are not viewing sunlight for 2-10 minutes in the early part of the day, you are disrupting sleep rhythms, mood, hormones, metabolism, pain threshold, and many other factors including ability to learn and your memory.
- adenosine receptors. Whether you drink coffee, tea or other caffeinated beverages, delay it for about 2 hours after waking.
From the time you wake up this incredible molecule called adenosine is starting to accumulate in your central brain. This molecule continues to increase through out the day to get you ready for sleep at night. Isn’t this incredible? Sleeping really starts int he morning 🙂
Caffeine keeps you alert, adenosine makes you sleepy!
So, first caffeine binds to the adenosine receptor. It blocks it. But adenosine continues to be produced, but can not perform without being able to bind to its receptor, it’s blocked by caffeine. So after about 5-6 hours, depending on your own genetics, your metabolism of caffeine, the adenosine is now able to bind to its receptor.
That’s when some of us may feel the crash from the “overload” of adenosine. Adenosine is like avalanche now. And you think you can fix it with more caffeine? Oh no! Its a vicious cycle!
That’s when some of us may feel the crash from the “overload” of adenosine. Adenosine is like avalanche now. And you think you can fix it with more caffeine? Oh no! Its a vicious cycle!
Also another reason why to delay caffeine intake is because of rise in cortisol as you rise! There is no reason for caffeine if your cortisol is working properly (which again is fixed by step 1. sun light). Your cortisol level is lower 2 hours after awaking, so have your coffee or matcha tea 🙂
If you drink caffeinated drinks right after you wake up, you are really messing up your natural rhythm and your hormones. Hormonal imbalances are causes of a lot discomfort, and many diseases which is completely avoidable.
Sleep is the base of health, its the most important thing you can do for yourself. It truly affects all of our biology and biochemistry.
I truly want you to sleep well.
Adriana
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The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only, and does not substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. The information provided in or through this website is solely as a self-help tool for your own use. Although every effort is made to ensure the accuracy of information shared on or through this Website, the information may inadvertently contain inaccuracies or typographical errors. You accept full responsibility for the consequences of your use, or non-use, of any information provided on or through this website, and you agree to use your own judgment and due diligence before implementing any idea, suggestion or recommendation from my website to your life, family or business.
