STUDIES show that just one night of sleep deprivation can make you as insulin-resistant as a type-2 diabetic. This translates directly to aging faster and storing extra body fat. Additionally, a study published in the Canadian Medical Association Journal showed that sleep deprivation is directly related to an inability to lose weight. Several other studies show that sleep deprivation can encourage cancer, Alzheimer’s, and depression. If you have trouble getting enough sleep, Shawn Stevenson, author of the best-selling book “Sleep Smarter,” can give you some advice.

    Avoid the screen

    This is likely the first thing you can do to improve your sleep quality immediately. The artificial blue light emitted by electronic screens triggers your body to produce more daytime hormones (like cortisol) and disorients your body’s natural preparation for sleep. Harvard researchers have confirmed that our computers, iPads, televisions and smartphones are producing a sleep-sucking blue spectrum of light that can give you major sleep problems. So, turn off all screens an hour before bedtime.

    Be cool

    Thermoregulation strongly influences your body’s sleep cycles. When it’s time for your body to rest, there is an automatic drop in your core body temperature that helps initiate sleep. If the temperature in your environment stays too high, it can be a physiological challenge for your body to get into the ideal state for restful sleep. Studies have found that the ideal room temperature for sleep is between 17 and 20 degrees Celsius.

    Be early to rise

    Ironically, one of the best things you can do to improve your sleep is to get up early. This goes back to the fact that humans have had certain patterns of sleep and wakefulness that we’ve only found a way to override within the last hundred years. By waking up early you start the process of helping your endocrine system link up with the diurnal patterns of the earth. Rise early to have a natural release of cortisol and go to bed earlier to take advantage of the natural release of melatonin.

    Calm your inner chatter

    Now more than ever, with the constant flow of information coming at you, it’s important to have a practice to help you eliminate stress. That important practice is meditation. The more you meditate, the more calm and presence you’ll have in your day-to-day life. Numerous studies show that meditation increases “feel-good” hormones and endorphins, lowers stress hormones like cortisol and even reduces inflammation in our body.

    Have a caffeine curfew

    Caffeine is a powerful nervous system stimulant. Set an unbreakable caffeine stop time to make sure that your body has time to remove it from your system. For most people, it’s generally going to be before noon. If you’re sensitive to caffeine, consider an earlier curfew or avoiding caffeine altogether.

    Get grounded

    Since the beginning of time humans have had more of a constant interaction with the earth, and only recently have we found ourselves more and more disconnected from it. New discoveries have shown that the earth itself is overflowing with free electrons that actually get transmitted to us when we come in contact with it. There are numerous studies showing radical improvements in inflammation, pain, and a normalization of cortisol by getting patients in contact with the earth’s conductive surfaces. Grass, dirt, sand, and bodies of water are some of the most conductive surfaces that are brimming with free electrons. Make it a practice to get at least five to 10 minutes of earthing time in each day to see improvements with your sleep.

    Get it blacked out

    Having light sources of any type in your bedroom can disrupt your sleep patterns. Even using an eye mask is not going to be 100 percent effective for most people. Your skin has photoreceptors that can pick up light. The best solution is to get it blacked out. Get yourself some popular blackout curtains and remove other sources of non-stop artificial light from your room.

    Get more sunlight

    One of the most vital things that can induce great sleep is your body’s natural secretion of the hormone melatonin. The production and secretion of melatonin is powerfully affected by light exposure. Sunlight provides the natural spectrum of light that we need to help coordinate the cycle of melatonin production. Get more natural light during the day and less artificial light at night. You’re well on your way to a better night’s sleep.

    Get to bed at the right time

    It’s been shown that humans get the most significant hormonal benefits and recovery while sleeping between the hours of 10 p.m. and 2 a.m. You get the most rejuvenating effects during this time. Be sure to include this four-hour window in your eight hours of total sleep.

    Have a big O

    Having an orgasm is like a full-on sedative for most people. There’s a rush of relaxing hormones like oxytocin, prolactin, and vasopressin involved, so it’s just the thing to set you up for a great night’s sleep.

    Have a high-protein, low-carb snack

    If you want to get truly restful sleep, one of the worst things you can do is eat right before bed. Stop eating at least 90 minutes before heading off to bed. This is especially true if you’re eating carbs because the inherent blood sugar spike will cause a sharp drop in blood sugar later. If you happen to be asleep when this hypoglycemia hits, it will likely yank you out of your natural sleep cycle. If you must have something shortly before bed, then go for a high-protein food such as cottage cheese. The amino acids in the food can help you get more sleep.

    No glove, no love

    Even though the room temperature would ideally be cooler to induce great sleep, some people may find it hard to fall asleep when their extremities are too cold. This is because blood flow is the primary method of distributing heat throughout the body. If your hands and feet are cold, it could be a sign of poor circulation. The solution: Wear a pair of warm socks to bed.

    Supplementation

    Ideally, you need to address the lifestyle issues first. If you jump to taking drugs or supplements, you are likely to develop a dependency on something that can harm you in the long term. If you have to, try these moderate aids:

    Chamomile — an excellent tea to have before bed, shown to calm the muscles and nervous system;

    Kava — the national drink of Fiji — has sedative properties and is commonly used to treat sleeplessness and fatigue;

    Valerian root — a moderate sedative for individuals that have a difficult time falling asleep, and also promotes uninterrupted sleep.

    Train hard but smart

    Long-duration, steady-state cardio tends to keep cortisol elevated, which can cause some potential hormone and sleep issues for some people. If you’ve struggled with sleep and cardio is your go-to form of exercise, temporarily ban it. Focusing instead on lifting weights and plenty of walking. Also cut your training off by 5 p.m. to ensure cortisol has a chance to drop in the evening.

    Use high-quality magnesium

    Magnesium is a bona fide anti-stress mineral. It helps optimize circulation and blood pressure, balance blood sugar, relax tense muscles, reduce pain, and calm the nervous system. Getting your magnesium levels up can almost instantly reduce your body’s stress load and improve the quality of your sleep. Because a large percentage of magnesium is lost in the digestive process, the ideal form of magnesium is transdermal from supercritical extracts.

    (SD-Agencies)