Condition Your Brain for Better Sleep

Wake Up Your Inner Morning Person! CONDITION YOUR BARIN FOR BETTER SLEEP OUR SLEEPING AND WAKING PATTERNS ARE DIVIDED INTO 3 CATEGORIES CALLED "CHRONOTYPES." 0,0 20% of people have the "Late" chronotype (Night owls) 10% of people have the "Early" chronotype (Morning people) 70% of people have the "Intermediate" chronotype (Everyone Else) IS IT BETTER TO BE A MORNING PERSON OR A NIGHT OWL? Morning people exhibit their peak spike of brain activity around 9am. Night Owls, however, don't peak until 9pm. Night owls tend to have reduced connectivity of white matter in the brain, a physiological symptom also related to depression. HOW CAN YOU BE MORE OF A MORNING PERSON? GET THE MOST OUR OF YOUR SLEEP! Exercise: The Eanlier, The Better! Exercise increases body temperature for 4-5 hours! Increasing your body temperature helps keep the body awake. Studies have shown that exercising at 7AM leads to a 25% dip in blood pressure throughout the day, making it easier for you to sleep. Auoid Artificial light Our brains have evolved pineal glands to produce melatonin when our eyes stop sensing light. Melatonin is a natural sleep inducing chemical. Artificial light at night delays the activation of the pineal gland and over time, makes it harder to produce melatonin, which (unlike exercise) makes it harder for you to sleep. Eat Protein By Day, Drink Dairy by Night Protein is hard to digest, making it a good daytime food. Eaten at night, that same digestion can disrupt your sleep cycle. Dairy however is rich in tryptophan, a sleep-inducing substance. Milk is a great source of dairy at the end of the day. Zzz No More Napping! Naps longer than 25 minutes can actually make it more difficult to sleep at night! Cut Bach on the Chemicals Caffeine may help in the Cut the caffeine 4-6 hours before bed. morning, but it causes trouble at night. That includes chocolate, tea, and even DECAF coffee! Nicotine is so addictive that your body craves it even while you sleep, causing restlessness and insomnia. Alcohol may help you sleep faster, but it's not good for deep, restful sleep Alcohol causes headaches, night sweats, nightmares, and frequent awakenings. It's best to avoid drink 6 hours before bed. To reduce the effects of alcohol on your sleep, have one glass of water for every drink. Save the Bedroom fon Sleep! Keeping everything but bedtime out of the bedroom will condition your body to recognize your bed as a stimulus for sleep. MORNING MIND TRICK: TRY THESE ALARM APPS 8*8 10 Smart Alarm Math Alarm Rise Alarm Clock The Smart Alarm tracks Math Alarm won't let you Rise Alarm Clock lets you your sleep cycle and uses a variety of different sounds to make the waking use your own playlists to create your own wake-up sound. As a bonus, you hit that snooze button until you've solved a math problem, but by experience as comfortable and effective as possible then your mind will most likely already be awake. can create going-to-sleep playlists for a better night's sleep, too! SOURCES BROUGHT TO YOU http://www.entrepreneur.com/article/234622 TslFreeForwarding. http://www.webmd.com/sleepdisorders/ss/slideshowsleepfoods http://www.news.appstate.edu/2011/06/13/earlymorningexercise/ IN PARTNERSHIP WITH http://heavy.com/tech/2013/08/topbestalarmclockappsforiphone2013/ http://www.marksdailyapple.com/howlightaffectsoursleep/#axzz370nDNmao http://greatist.com/happiness/willnappingaffectgoodnight%E2%80%99ssleep gryffin. http://www.huffingtonpost.com/drmichaeljbreus/nightowlsleep_b_4276411.html http://health.howstuffworks.com/mentalhealth/sleep/basics/howtofallasleepl.htm http://sleepdisorders.about.com/od/causesofsleepdisorderl/f/Cigarette_Smoking_and_Sleep.htm