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Sleep

How exercise improves sleep

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We can´t deny the fact that exercise has so many incredible benefits for optimal health and this includes sleep, if you want to get better sleep then make exercise part of your daily routine.

Nowadays we are more sedentary than we used to be some years ago and we do not prioritize our health, most of us live very unhealthy lifestyle created by negative habits and routines. This includes lack of exercise or physical activity.

Exercise helps you improve the quality and quantity of sleep, we´ve talked about on past posts about the internal clock of our body called the circadian rhythm and on future posts we´ll talk about our body temperature and how it fluctuates during day and night. Exercise helps keep your body in balance by increasing body temperature and keeping the circadian rhythm in balance.

The time of the day you exercise impacts the quality and quantity of sleep, if you do a high intensity workout at night then it will be harder for you to fall asleep which is not what we want so the best time to exercise in in the morning, it doesn´t matter if you go to the gym, if you exercise at home or if you go to outside; it doesn´t matter if you lift weights, if you do bodyweight exercises or if you jump rope or go for a walk; any physical activity done in the morning improves the quality and quantity of sleep. When you exercise in the morning your body temperature increases and then starts to fall, exercising in the afternoon still gives your body temperature time to fall before you go to bed.

If you can exercise outside and get sunlight you get a lot more benefits and this also improves the quality and quantity of sleep by keeping your circadian rhythm in sync.

The intensity and effort of your workouts need to be considered also, it´s not recommended to do exercise at high intensity and effort whether it´s resistance or cardio at night because it will take you so long to fall asleep and you won´t get high quality of sleep. If the only time you can exercise is at night make sure it´s moderate intensity and effort. If you can exercise in the morning then moderate to high intensity is better but always making sure that you are paying attention to proper form and avoid all injuries.

If your goal with exercise is to improve the quality and quantity of sleep then you don´t need to do long workouts, I don´t recommend more than 90 minutes of exercise actually and 90 minutes are not necessary. To improve sleep taking a 10 to 15 minutes walk is all you need to get the benefits. 30 minutes 5 days a week would be the ideal amount of time to improve sleep and also to improve your health. Starting with 10 minutes is a great way to go.

We also need to mention the exercise reduces stress and when you lower stress the quality and quantity of sleep improves, how many nights have you lied in bed ready to fall asleep but you keep thinking and worrying on everything going on with your life? From you school, grades, your job, your boss, finances, relationships? All these fears and worries increase stress and they keep you awake at night. Exercising is a great way to leave that stress out of your body and improve your mood.

When you exercise or do some physical activity you end up tired, exercise requires energy this is why when you do any new activity or go out and spend some time playing with friends, family or you have a camping day or any other outside activity that includes exercise and physical movement you feel tired and when you go to bed you fall asleep really fast. When you exercise you are using energy and this makes you tired so by the end of the day you want to rest so when you go to bed your body is prepared to get that well deserve rest giving it the opportunity to work properly.

Let me know by leaving a comment on Facebook and Twitter if you remember how you felt the last time you spent some time outside with friends or family doing any physical activity, playing a sport and having fun and if you remember how you slept that night.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How to improve sleep during shift work

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You know that sleep is important, it not only help you feel energized and perform at your best every day, it is also important to maintain optimal health but what do you do when you have a shift work?

People that work night shift face many different challenges and have a lot of problems with their health. They are disorganized, they lack human connection, they feel lonely and some of then have depression or anxiety. It´s not only that they feel tired, they can concentrate, they performance decrease, the negative impact on the long run can put their health at risk.

I mentioned before that our body has an internal clock called the circadian rhythm and this clock needs to be working with our environment so that all systems and hormones on our body are on sync. People that work night shifts are working against this internal clock so it´s really hard for them to get enough sleep during day and the reason for this is because during the night there´s no light and that sends the signal to your body that it´s time to rest, recover and grow and during day there´s light so this sends the signal to your body to stay alert. Even when they may be able to fall asleep the quality of sleep won´t be as high as possible, they can be woken up by people or normal noises very easily and this can lead to insomnia or other sleep problems. They need to work on having a good schedule that helps them get the best quality of sleep possible.

Unfortunately, some people work night shifts, and this is detrimental to their health because it gets really hard to get the quality and quantity of sleep needed. If you are one of them here are some steps you can take to improve sleep:

1.- Avoid highly processed and fast foods, try to make your meals low carbohydrates and focus on getting enough healthy proteins and fats.

2.- Do some exercise before your night shift.

3.- Get bright light at night during work, get your work place with good light and use amber glasses during day.

4.- Take naps if you can

5.- Drink coffee or tea to stay alert

6.- Keep a sleep schedule and go to sleep and wake up at the same time every day, weekdays and weekends.

7.- Use eye mask to send the right signal through your eyes, you want total darkness.

On cases like this one you need to work and focus on the other 4 principles of fitness, food, exercise, stress and mindset. What you eat and when you eat will have a huge impact on how able you are to stay alert during your work and how fast can you fall asleep. Stress will also have a negative impact making your sleep low quality, physical activity will help you stay alert during your shift and it will also help you get better quality and quantity of sleep.

When you can´t take control of the 5 principles of fitness and you can´t make sure that you are working on all of them you need to work harder on the ones you can control so that you can reduce the negative impact of the last one.

Try to avoid working several night shift in a row and if you can avoid them do it as much as possible. Most jobs have a lunch time so taking a nap during this lunch time can be very beneficial. Make sure that you eat a healthy meal during that lunch time and use the rest of the time to take a nap.

Let me know by leaving a comment on Facebook and Twitter if you work night shifts and how you manage to get sleep or if you are having troubles getting enough high quality sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Can we go through the day we Little sleep?

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We know that sleep is crucial for optimal health, but you may know someone who doesn´t sleep that much, someone who seems to do ok and go through the day while little sleep but is this possible?

First, I need to mention that we´ve all been through certain situations and days where we need to get by with little to no sleep but, this does not mean it´s optimal. Getting enough high-quality sleep is important, we need at least 6 hours of sleep every night and we need to make sure that those 6 hours are high quality.

We´ve talked on other posts about the negative impact of poor or lack of sleep, you can see some of them right the next day for example feeling tired, hard to concentrate and focus on what you are doing, cravings for unhealthy foods increase and on the long run it can lead to weight gain, diabetes and chronic diseases.

Considering the lifestyle that most of us follow which is going to school or job and sometimes, more often than not we can´t get the 7 or 8 hours recommended then you need to find tools that can help you go by with little sleep and this includes working on the other 4 principles of fitness especially food, exercise and stress, mindset is also important.

When you don´t get enough sleep your concentration, productivity and performance are negatively impacted. Unfortunately most of us can´t get by with little sleep and create works of art.

There are some steps you can take that will help you get by with little sleep but first there are some questions or points you need to consider and ask yourself to make sure that you can´t get more sleep:

1.- Think if you really need to skip sleep. Is the reason why you´re getting little sleep is really more important than sleep? There are people who get little sleep because they binge on their favorite tv show. This is a huge mistake, sleep is your priority. If the reason why is because of a school project or job then make that project a priority but, do make sure it´s not every night.

2.- Ask yourself why are you getting little sleep. It may be because of a sleep problem like insomnia, sleep apnea or other. It may be because you can´t fall asleep. On this cases you need to figure out why you can´t fall asleep and the sleep problem and work on them. You may need to see a specialist to help.

Now, there are some steps you can take that will help you improve your day and get by with little sleep:

1.- Get sunlight in the morning.

2.- Drink water, it will help you stay hydrated so you don´t feel tired and exhausted.

3.- Get physical activity, if you can get up and take a walk for a couple of minutes every 1 or 2 hours it will help.

4.- Take a nap. It will help you feel more focused, increase energy and less tired.

Even when I don´t recommend little sleep this steps are helpful for those days and situations when you really can´t get enough sleep but make sure that it´s not something that happens every week or worse, every day.

Having a sleep schedule helps you improve the quality of sleep and this is highly important, if you are going to get low quantity you need to make sure that it´s high quality and for this you need to set and alarm clock and wake up at the same time every morning. It doesn´t matter if it´s weekday or weekend you need to wake up at the same time.

Let me know by leaving a comment on Facebook and Twitter if you like to sleep less and want to get by with and how do you feel when you get more sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How many hours of sleep do you really need?

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This is a question many of us keep asking time and time again, from what I´ve read and what I´ve seen the amount of sleep each of us per night will vary according to different factors like our levels of stress, nutrition, exercise, age, etc; our lifestyle will determine not only the amount of sleep we need but it will determine the tools we use for each of the 5 principles of fitness to live our best life possible.

Most people in the industry and research will say that we need around 7 to 8 hours of good quality sleep per night but most of us don´t get that recommend quantity some of us because we can´t and some prefer to spend time late night watching Netflix or doing other stuff.

For someone who is very active during the day, someone who trained hard in the gym, someone who has a very stressful life getting the 7 to 8 hours of good quality sleep is necessary because the body and mind needs to recover from all that stress and work of the day and get ready to start over again. Someone who doesn´t exercise hard and for someone who is able to maintain stress low the entire day can get only 6 hours of sleep and feel great.

Our age also plays an important point to consider, according to the National Sleep Foundation, the younger we are the more sleep we need, children need around 9 hours, adults around 8 hours, older adults around 7 hours.

The best way to know how many hours we need is by how we feel when we wake up, if we feel rested, with energy and ready to start our day then it was enough but if it´s hard to wake up and we want to hit the snooze button over and over, if we feel tired, if we lack energy then those are signs that we need to sleep more.

In any case, whether it´s 7 to 8 hours or 6 hours we need to make those hours count, quality of sleep is important, we may sleep 8 hours but if we keep waking up in the middle of the night we won´t get through all the phases of sleep and our body and mind won´t recover properly so when we wake up we won´t feel rested. We may get 6 hours of sleep but if those 6 hours were great and we were able to go through all the phases in each cycle when we wake up, we feel rested, energized and ready for the day.

There´s something I need to say about sleep, from everything I´ve read and research each sleep cycle last around 90 minutes so if we consider this and the 7 to 8 hours of sleep recommended the math is not right. It is possible that most people need 7.5 hours of sleep per night, but this is not a rule. Considering sleep cycles the question for me is how many cycles of sleep do we need? And this will vary from people to people. At what time you go to sleep also a has a huge impact, some people prefer to go to sleep really late around midnight while others around 9:00 pm. We all have a best time to go to sleep and it´s different for each of us, if you sleep at the right time for you, you may need less sleep.

Quality and quantity of sleep are both important, we can make adjustments to the quantity according to our lifestyle, but we need to make sure that it´s good quality. Enough good quality sleep help us perform better throughout the day by increasing focus and concentration, increase productivity, we get better results, it´s easier to stay on track in any program and the reason for this is that our body is working the way it should, all hormones and systems are on balance, when everything is on balance everything works as it´s supposed to work and that´s when we are able to perform at peak.

Sleep is a crucial part of success in life, it makes our fitness journey a lot easier but getting enough good quality sleep is crucial for health so developing habits and a schedule that help us get good quality sleep every night is key, we´re living very fast paced and stressful days so developing a routine before we go to sleep and right when we wake up helps us improve sleep by calming our mind and relaxing our body and also help us focus and concentrate on what we need to do every single day to stay on track and achieve our goals.

If you need to sleep 7 to 8 hours but for different reasons you can´t get them, naps are a great tool, taking a nap between 12 pm to 2:00 pm can help you recover and continue with the rest of your day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How food impacts sleep

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One of the biggest problems for most of us that affects the quality of sleep and our weight is food. Do you love late night snacks? Do you love eating something before going to bed?

If your answer is yes which I think so, you are not alone. I used to love those late night snacks and for some time I chose ice cream which you may love to but what we eat, when we eat and how much we eat all have an impact on the quality and quantity of sleep.

The first point I´m going to mention is that you don´t want to go to bed hungry and you don´t want to go to bed full.

I mentioned before that food is fuel and information for our body, if we want out body to function and perform as best as possible we need to give it the information it needs, the nutrients it needs. Our gut is connected is connected to our brain and the immune system so everything we eat has a huge impact. Unhealthy highly processed foods increase stress on our body because our body doesn´t know what to do with them, the moment it ends with digestion there´s nothing it can use to function properly and all that foods end up being toxins and the amount of time it took our body to digest it is just a waste of time and energy.

I´ve also talked about the circadian rhythm, the internal clock in our body and how we need to make sure that we keep that internal clock in sync so that melatonin is secreted at the right time to fall asleep an get high quality sleep and when we wake up we feel rested. This clock is also important during the day to keep us awake and it also helps with the digesting process. Our body and brain know that at night in darkness it´s time to repair, recover, grow and get rid of toxins, during day and light hours it´s time to digest and stay alert.

For all this reasons I don´t recommend eating right before going to bed, when you go to sleep you want to make sure that your body is not working on digesting food because it has other jobs to do, if you go to sleep after having a meal your body will be digesting all that food and it won´t be working on repairing, growing and getting rid of toxins. You may have some trouble to fall asleep and you may not get a good night sleep. But you can´t go to bed hungry because it will also be hard for you to fall asleep.

Since sleep is important for optimal health you want to make sure that you get enough high quality every night and what you eat has an impact on the quality and quantity of sleep, what you eat, how much you eat and the time are all important. Having a schedule or a daily routine is a better way to call it will make it easier for you to improve sleep so here are some steps you can take:

1.- Have your last meal 3 hours before going to bed. This way you make sure that your body is not working on digesting food and it´s ready to sleep.

2.- Try the 80% rule. Do not eat until you are full, eat until you feel 80% full this gives your body enough time to digest food without work overload.

3.- Prioritize whole, healthy foods. You want to make sure that your body can work properly on digesting food that it can use the nutrients and information from the food properly.

This steps are simple to follow but will give you great results, food and sleep are crucial for maintaining optimal health and making it easier to lose weight and maintain a great physique but, you may not be able to get the 7 to 8 hours recommended so you need to make sure that you got other healthy tools you can use to make sure that the amount of sleep you get every night is the best quality possible. These 3 steps help you with that.

Let me know by leaving a comment on our Facebook and Twitter account if you thought about the relation between food and sleep before reading this post and if you have any sleep problems that could be related to what you eat.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Light exposure at night

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Have you ever asked yourself how light exposure at night affects your sleep and your health?

Most of us do not consider this, we may have sleep problems but we don´t think about light exposure and we can´t deny that we spend too much time in front of a computer, our cellphone, tablet or other electronic device right before going to bed. Once we´re on bed and we want to fall asleep it seems impossible and that´s one of the negative impacts of being exposed to blue light from electronic devices late at night.

Blue light exposure late at night reduces the amount of melatonin that is secreted by the pineal gland in the brain. It´s not that your body is not producing melatonin and you need to take it as supplement, it´s that your body is not getting the right signals to produce it when you need it.

If your body does not get the right signals then your brain won´t secret melatonin and you´ll find it hard to fall asleep and once you fall asleep you may not get high quality sleep or you make wake up in the middle of the night. We know that getting enough high quality sleep is crucial for maintaining optimal health and this includes our brain and body.

Blue light interferes with the secretion of melatonin, and this has a direct impact on the circadian rhythm. We know that the circadian rhythm is the internal clock of our body and when it gets out of sync it affects negatively all hormones and systems on our body, it´s not only that we feel tired and lack energy or are less productive the next day, this has a huge negative impact on our health.

Lack of sleep or poor quality sleep is related to some health problems like obesity, diabetes, depression and also Alzheimer´s and even some types of cancer because sleep regulate hormones and systems.

We know that it is recommended that we get 7 to 8 hours of sleep every night, there are studies that show that people who was exposed to blue light got less sleep time and the quality of their sleep was lower, they also used to be more prone to wake up at night.

The best step we can take is to lower our exposure to blue light as the sun comes down, I know this is almost impossible for most of us because of school, projects, work and let´s be honest we want to watch at least one episode of our favorite series so what we can do is use amber glasses and turn off all electronic devices at least 30 minutes before going to bed. I also know I´ve said this before, but it´s important.

You may have heard about red light and how it can improve your sleep, red light exposure before going to bed can increase the secretion of melatonin, there are red light bulbs that minimize blue wavelengths and increase red wavelengths, this does not mean that you will see the bulb and light red. This is a good option if you want to read at night or finish some work, this type of light helps you get the things done without the negative impact of blue light.

If you can get 15 to 20 minutes of sunlight exposure in the morning and turn off you electric devices at least 30 minutes before going to bed that will help your circadian rhythm stay in sync and you´ll find it easier to fall sleep and get high quality sleep, if you can do this every day and create an schedule it will be great.

Let me know by leaving a comment on Facebook and Twitter if you prioritize sleep and if you can get enough or if it is hard for you to get enough sleep and you´re looking for other ways to improve your health.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep and the brain

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Have you ever thought about the impact of sleep on your brain?

We know that one night of poor sleep will impact negatively our day, we find it difficult to make the right choices, to stay concentrated, cravings increase, we don´t feel like exercising and we know that if this poor sleep becomes chronic it will impact negatively our health and this includes our brain.

Our brain goes through a lot every single day, from stress, to the food we eat, physical activity, everything we do and don´t do has an impact positive or negative, if we make the wrong choices and decisions then the impact will be negative the problem is that most of us do not think of our brain when we make a choice and most of the time we make the wrong unhealthy choices.

Eating unhealthy, highly processed foods high in sugars, unhealthy vegetable oils, trans fats and added chemicals increase inflammation, increase insulin and this impacts our brain. High levels of chronic stress and lack of physical activity also has a negative impact on our brain.

All this are toxins for our body and brain and all this are choices we can control for the most part. We know that sleep affects all systems, functions and hormones on our body, this includes the brain, this is why just one night of poor sleep has a negative impact on during day. We talk in other post about what happens during sleep, what is going on in our body and brain (click this link to learn about it).

During sleep our brain is getting read of all the toxins from the day and getting ready for the next day. With just one night of poor sleep we find it difficult to concentrate on the task at hand, it´s harder to understand what we reading, we tend to forget information, everything seems to require a lot more energy to get done. If this poor sleep becomes chronic it leads to memory loss, brain fog, confusion, forget information and all the negative impact on overall health like increase stress, inflammation, weight gain.

The important thing to consider is what sleep does to our brain, we know that when the night comes our body and brain were exposed to so many toxins and this toxins can lead to health problems some worse than others, even Alzheimer´s and Parkinson for example. Our brain gets rid of these toxins during sleep through the glymphatic system jus as the lymphatic system gets rid of all the toxins ands waste from our body, the glymphatic system gets rid of all the waste and toxins on our brain.

As any system of our body the glymphatic system can be disrupted and can lead to health problems. Chronic sleep deprivation or poor-quality sleep increases inflammation, increases insulin resistance, slows metabolisms and all this conditions are linked to brain diseases like Alzheimer´s and Parkinson.

So it´s not only that when you are sleep deprived you make poor choices and we are slower at any activity, this includes thinking but it leads to severe diseases so we need to prioritize sleep and make sure that we get enough high-quality every night.

On future posts we´ll talk about the glymphatic and the lymphatic system but for now you need to know that if you want your brain to function as optimal as possible you need to prioritize sleep.

Let me know by leaving a comment on Facebook and Twitter if you do prioritize sleep or if like to binge watch.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep and longevity

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This is the truth, even when I know that sleep plays an important role on maintaining optimal health I would love that I do not need sleep, it would be amazing to go through life without sleeping but this is not possible, actually one of the many benefits of sleep is longevity.

Studies show that getting enough high quality sleep increases longevity, we´ve seen in other posts that there are so many things going on while we sleep, our body and brain are not resting they are actually working hard to make sure that all systems and hormones of our body function right and this leads to optimal health and also boost longevity.

Every morning when you wake up you are supposed to feel renewed and fresh, full of energy to start your day, this means that you had enough high quality sleep and your body and brain were able to work on renewing all systems and hormones, sleep helps maintain everything in balance but we also need to make sure that the internal clock of our body or circadian rhythm is in sync because this is what helps us fall asleep fast, get enough high quality sleep and it also helps our body know when it´s time to sleep and do all the cleaning, repairing and growing job and when it´s time to be awake and alert.

Chronic sleep problems have shown to have a negative impact on overall health, weight an longevity, with just one night of poor sleep we can see the negative impact during the day it´s clear that on the long run this will affect our health.

If we get enough high quality sleep every night which at some point means that we have a good night schedule then we´re making sure that our body is working as best as possible keeping all functions, systems and hormones in balance which leads to optimal health and this optimal health leads to longevity.

To get the most benefits from sleep the best step we can take is to go to sleep when the sun comes down and wake up when the rise which for most of us is impossible to do, we are not able to get the 8 hours recommended because of work and all the activities we need to get done during the day. So, making sure that the quantity of sleep you can get every night is high quality.

We also need to consider that too much sleep also has a negative impact, too much of a good thing can be counterproductive. I don´t thing that all of us need 7 to 8 hours of sleep, if we consider that sleep goes in cycles then the math is not right for me (we´ll talk about this on other post), I think it all comes down to lifestyle and even genetics. The best way to know if you´re getting enough high-quality sleep is by being aware of how you feel the next day and your health. Listening to your body always wins.

Everything we do with this site is to help you improve your health and maintain optimal health and a healthy weight which helps you reach your full potential without burning out and increase longevity. This is why we focus on the 5 principles of fitness, exercise, food, sleep, stress and mindset are all important but since sleep makes sure that all hormones and systems on our body are on balance this is why some people consider sleep to be the most important. If you didn´t get enough high-quality sleep you´re cravings for unhealthy foods increase and you make unhealthy choices, you don´t have energy to exercise, it´s easier for you to get stressed and this leads to a negative and unhealthy cycle.

If you want to boost your longevity makes sure that the amount of sleep you can get every night is high-quality, you may need to make some changes on your night routine like turning off all lights and electronic devices 60 minutes before going to bed, making sure that your room is dark and at the temperature is right.

There are simple steps you can take for the 5 principles of fitness to help you improve your day and life, we´ll continue sharing with you tips and strategies you can take to improve sleep but, if there´s something you want to know leave your comments and questions on our Facebook and Twitter account.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Reduce light as the sun comes down

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We know that it´s important to get enough high quality sleep every night if we want to be as productive as possible the next day, if we want to perform as best as possible and also to maintain optimal health but there are some nights you just can´t fall asleep faster or when you wake up the next day you don´t feel rested. There are some strategies you can use to improve the quality of sleep and to help you fall asleep faster and one of those strategies is to reduce light exposure as the sun comes down.

You may have heard of the circadian rhythm or the internal clock of our body, this internal clock located in the hypothalamus receives direct signals from the eyes and with these signals it regulates our hormones, metabolism and sleep cycles. Just as nature has cycles, days and night we also have cycles and the more we work with the cycles of nature the more benefits we get. When everything is working in harmony, inside and outside the easier it is to maintain optimal health and a healthy weight.

When the circadian rhythm or internal clock gets out of sync it can cause different health problems like obesity and diabetes. It´s highly important that we get light exposure especially from the sun during the day and that we are in total darkness during night.

Before the invention of light bulbs and technology we used to follow the cycles of nature, we woke up as the sun rises and go to sleep as the sun comes down but with all the access to technology we spend hours late at night in front of screens which send the wrong signals through our eyes and the internal clock of our body gets out of sync.

We need to make sure that we´re sending the right signal to the hypothalamus so that it can keep all hormones on our body in sync and it also keeps our sleep cycles and metabolism working as efficient as possible.

We talked about melatonin on this post so we know that the release of melatonin is also triggered by sending the right signals, you may have thought about taking it as a supplement and you may not need it, you may have enough melatonin but you´re sending the wrong signal through your eyes so your body is not releasing it.

If we want all our body to be working as efficiently as possible we need to make sure that we´re sending the right signals, in this case through the eyes, light exposure.

Light exposure in the night has a negative impact on the quality and quality of sleep but it also makes it harder for us to fall asleep fast so even when the best step we could take here is to follow the cycles of nature and reduce light exposure as the sun comes down which is not possible for us thanks to school and our jobs we need to find other strategies. The goal in this case is to reduce the negative impact of light, for this there are 2 steps we can follow:

1.- Use amber glasses to block blue light

2.- Avoid the use of all types of screen that emit blue light, electronics like computers, laptops, cellphones, tv; etc at least 30 minutes before going to bed.

These 2 steps may seem so simple but they are effective, take those 30 minutes to meditate, practice gratitude or some breathing exercises and make it part of you sleep schedule to fall asleep faster and improve the quality of your sleep.

Try these 2 steps for a couple of weeks and let me know by leaving a comment on my Twitter and Facebook account the results.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Why do we dream?

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What did you dream last night? Do you remember most of your dreams or are you one of those who rarely remember? We all have dreams while we still, some of us are able to remember those dreams and others don´t but what those dreaming really means?

Some people belief that our dreams are like signals of what´s to come in the future and expressions of our fears, worries, insecurities and reminders of past memories.

Sometimes we wake up so fascinated about our dream or afraid of it if we had a nightmare, we´re so curious and some people get obsessed trying to find the meaning about dreams and the reason why we had a certain dream.

We´ve seen in past posts that there are so many things going on while we sleep, and there´s so much activity going on in the brain and there´s not an answer to why we dream or what´s the real meaning of those dreams. We know that most of our dreams occur during REM sleep but this doesn´t tell anything about the reason why we dream and the meaning of them.

When we´re dreaming it´s so real, we are able to feel the emotions until we wake up and realize we were dreaming, sometimes we love the dream so much that we want to fall asleep and continue with that dream which in some occasions this doesn´t happen and there are times when we´re having a nightmare and we wake up, we´re so scared and we don´t want to fall asleep, once we fall asleep that same nightmare continues and we´re terrified. There are some dreams that had a big impact on us, and we can remember them even a few years later.

There are some theories about why we dream and one of them is that as we saw in past post during sleep our brain go through a series of processes, one of them is to analyze information, if it´s important it will store it on certain regions of the brain while irrelevant information is deleted, may be our brain is trying to find meaning to the tone of information we got throughout the day, it may also be a way to help us process certain emotions especially those days when we were highly stressed or went through a though situation. This theory makes sense because our brain needs to find a way to help us make sense of all the experiences and situations we go through and also find ways to analyze and decide which information is important and needs to be stored and which one can be deleted.

There are some dreams that we´ve all dreamed like the feeling of falling and this may be the reason why there are books and sites on the meaning of dreams but since there´s still so much research left to do and there are no real answers I don´t believe all those meanings are true.

The science of dreams is fascinating and as many other topics regarding health there are still so many questions and not enough answers. What I found fascinating about dreams is that they may reveal solutions to some problem you´ve been working so hard on and these solutions may seem like so logic and effortless. From those dreams we can get so many creative ideas we can use on our daily activities. There are so many successful people from musicians, painters, businesspeople that talk about how they get an idea for the project they´re we working on or an idea for a new project or the solution to a problem in their dreams. Others talk about how they had a dream and when they woke up started to analyze it and try to understand it and that´s how they come up with some new ideas or solutions.

Let us know by leaving a comment on our Facebook and Twitter account if you are interested in the science of dreams and why.

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Pam