Today, LED lights are everywhere! They are environmentally friendly, but unfortunately they emit a lot of blue light altering our brains understanding of the daily cycle.
Adjust Your Body Clock
Wake with the sun
Make sure your brain is aware that it is daytime when you wake up. This can be accomplished by looking toward the sun, allowing the blue light to enter the brain. You can also use a light machine such as: Philips goLITE BLU Light Therapy Device. If you don’t see the sun in the morning and cannot invest in a light machine, try to go outside in the late morning to absorb the sun’s light.
Filter out the blue light
Change the brightness settings on your smart phone to filter out blue light. Block the blue light emitted from your television, and minimize brighter lights in the dark hours by utilizing night lights. You can also purchase amber glasses:
How Artificial Light Is Wrecking Your Sleep, and What to Do about It
Optimize Your Bedtime
Improve your sleep space
Remove electronics and install blackout curtains in your bedroom.
Eat a starchy vegetable at dinner
Waking up during the night can be cause by insufficient sugar in the blood. Eating a dense carbohydrate at dinner provides a slow release of sugar throughout the night. Examples: sweet potato, white potato, yuca, plantain, cassava, taro, lotus root, butternut squash.
Minimize stress before dinner
Unreleased stress and anxiety from our day can interfere with our progress towards sleep.
Take deep breaths before an after a stressful situation, and before eating.
Engage in mild, moderate, or intense physical activity before dinner. Preferably in the first 12 hours of your day.
Stretch. Meditate. Participate in an activity that makes you happy.
Magnesium Glycinate can help. If you don’t eat sea vegetables and you aren’t eating food grown in mineralized soil, you are probably magnesium deficient and could improve your sleep by working on this deficient nutrient. What’s awesome is that many other things improve too!
Sometimes the real issue with sleep is your sleep routine. You can’t get 8 hours of good sleep if go to bed at midnight but have to get up at 6! Changing our priorities, our sleep habits and routine requires us to…change! Which is hard. If you would like assistance here, I recommend a Functional Health Coach.