Sleep during the hours of 10pm and 2am repairs our bodies. Immune cells are released to seek out and destroy cancer cells, bacteria, viruses, and other harmful agents. If cortisol levels are elevated during this phase, maximum recovery will not be achieved.
Between 2 and 6am sleep lets our bodies enter a stage of psychic regeneration, and the immune system is supported by chemicals released by the brain.
Getting adequate sleep is crucial for physical repair and regeneration. Sleep, rest, and recovery are directly linked to our 24-hour adrenal hormone cycle. When the sun rises, cortisol levels peak; they taper off as the sun sets, reaching their lowest level three hours after dark. This fluctuation is intended to help our bodies know when to be active and when to rest.
During this time the body is designed to be in a state of rest, repair, detoxification and recovery. As much as we attempt to fool our natural process, our bodies demand attention to this detail. If your body is busy digesting a heavy, late meal or you are up late working, playing or watching TV, your body is focused on those tasks and unavailable for rest and recovery. It’s best to stop all mental activity before 9pm when possible to get your mind started into a restful state.
Being mindful to get these hours of sleep is a significant step to health and healing. It is also important that your room be as dark as possible and that all electronic devices be a minimum of three feet away from the head of your bed. Some people find that even the color readings on their digital clocks are enough to keep them from a deep sleep. Consider covering the clock to assist you in attaining a deeper sleep.
If you are up during the night to go to the bathroom (unless you are consuming large amounts of water after dinner), it is most often an indicator of blood sugar mismanagement during the day. The more that you get your blood sugar into balance during the day, the more soundly you will sleep at night. Paying attention to your sea salt intake will also be of assistance in your night time urination patterns. If our bodies do not have the proper levels of sodium and trace minerals (provided by the sea salt), the body will not hold onto and use the water appropriately, hence an awareness of frequent urination.
Have you ever wondered why your cold or flu symptoms get worse at night? Our immune cells become more active, killing bacteria and viruses in large numbers leading to greater mucous production. This leads to more congestion and coughing at night as your body attempts to get rid of the mucous created from destroying bacteria and viruses.
Prepare Yourself For Sleep- Get In A Daily Rhythm
Dim house lights about an hour before bedtime
Get to bed as early as possible, ideally between 9 to 10 pm – Getting up at 6 to 7am
Maintain a consistent bedtime
Lower bedroom temperature to 60-68 degrees
Pull down shades or blinds –signals bedtime
Eliminate sources of noise – earplugs
Read a book-devotional-something easy
Reduce nighttime blue light-TV -cell phone-computers
WATCH OUR “HOW TO SLEEP VIDEO” www.drgitto.com/ how-to-sleep-video
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Dr Joseph Gitto, BA, DC, FDN, CFMP, CWC
Advanced Chiropractic & Nutrition
Feel Better – Live Better – Perform Better
331 Tilton Road, Northfield, NJ 08225
609-484-9300