5. Get daylight into your eyes and ears early in the day and during the day. Stimulating the photo sensors helps to set up our circadian rhythm, the body’s wake-sleep cycles. Indoor life all day is a sensory setback!
4. Minimize bright lights later in the evening. Artificial illumination changes hormonal profile and impacts sleep hormones. Use lamps and low lighting around the home past dinner.
3. Move and hydrate during the day.
2. Turn phones placed next to the body at night to airplane mode and put the home wifi on a timer to power off during sleep. Electromagnetic frequency waves aren’t compatible with our systems and the body reads them as long term, low grade stress.
1. Power down from TV, computers, phones and social media at least 60 minutes before bed, ideally 2+ hours beforehand. The visual stimulation and blue light on the handhelds raises cortisol and throws off the hormonal sleep and repair process, raising body fat.
Elevated cortisol at night is not conducive to optimal sleep and will raise hunger and cravings for sugar the next day. Then unwanted vicious cycle begins!