Sleep Tip | How to Stay Rested | Daylight Savings Time Recovery Secret | Boost Energy
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daylight savings time can be a burden especially in the springtime when you’re losing that hour and in this video I want to show you how you can restore your sleep pattern so that you can get back to the office get back to the gym get back to your life without skipping a beat you see daylight savings time was created about a hundred years ago and it’s created to do just that to save some daylight it was created so that our lives would be easier we could get more production out of farming and agriculture well that’s still great and we need that but the bulk of us are working jobs that are keeping us so busy and our schedules are so tight that by having a disruption in our sleep pattern losing that hour it can cause some chaos I mean it’s being shown that car accidents and other accidents are at an all-time high immediately after daylight savings time immediately after the time change so I wanted to do this video to make sure that you have a couple actionable steps that you can take to get yourself back on the track you see our bodies have a 24 hour sleep reset cycle it’s called our circadian rhythm and slightly longer than 24 hours so in the springtime when we’re setting our clocks back we’re only giving ourselves a 23 hour sleep cycle or circadian rhythm which can really mess things up now in the fall when you’re changing the clock the other way it’s not as big of a deal because you’re extending your sleep cycle and since the sleep cycle is about 24 and a half hours it kind of balances out but spring time can be a little bit brutal so let’s get to the hacks let’s get to what you can do the first one is to eat your carbs at night and now I’ve done another video on this but I want to talk about how this specifically works with your sleep pattern you see carbs get a bad rap you know everyone thinks that carbs are bad since the low carb diets have been so big well here’s the thing you know we need carbs to function our brain really does need carbs but what’s even more important is we need to be able to manipulate blood sugar for our lifestyles and a lot of times you’ll talk about people not wanting to have a blood sugar crash or not wanting to have a carb crash well if you have your carbs at night and you situate them at the right time then your blood sugar will drop and your carb crash will happen around the time that you’re supposed to go to bed so increase your carbs a little bit more in the evening right after daylight savings time and you might get a little bit more of a blood sugar crash that lulls you into a sleep a little bit easier additionally studies at MIT have found that tryptophan which is the building block of serotonin can only gain access into the proper portion of the brain when carbohydrates are involved as well so in other words if you don’t eat carbohydrates that tryptophan can’t get into the brain and that is critical because serotonin is very much so an important part of a regular sleep pattern the second tip is going to be to take a hot shower or a hot bath and it’s not just about what you think it doesn’t just relax you in the general sense what actually happens is when you get out of the hot shower you get out of the hot bath and your core body temperature has been raised one or two degrees the natural cooling cycle relaxes you but the natural cooling process also releases melatonin which is the hormone or the neuro chemical that allows you to fall asleep that puts you in that right sleep pattern see it’s just natural like when the Sun Goes Down it starts to cool off your body produces melatonin the same thing happens when you get out of a hot bath it also helps divert blood from the brain and divert to a little bit more to the body so that your brain can relax a little bit more your body can start the healing process and you’re naturally gonna want to go to sleep so the way that you orient this you’re gonna want to take your hot bath your hot shower about an hour before you would go to bed that gives enough time for the melatonin to release and do its job and as for the carbs eat a little bit more carbs with your dinner about two to three hours before you go to bed so there you have it two simple tips that you can implement to get yourself right back on track don’t skip a beat get back to the office that Monday get back to the gym and keep on being the best version of yourself I’ll see you in the next video
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Sleep Tip | How to Stay Rested | Daylight Savings Time Recovery Secret | Boost Energy-
Sleep is one of the most critical components of life, but it’s also somewhat overrated.
How to recover from daylight savings time:
-DST originated around 100 years ago with the intent of making better use of daylight and conserving energy.
-Today, with our tight schedules and busy lives, we are required to alter our sleeping habits and times to adjust to this change, but we want to avoid feeling fatigued or mentally not on the top of our game.
-Rates of workplace and traffic accidents, as well as of heart attacks, rise following DST. One study showed a nearly 6 percent rise in workplace injuries on the Monday after the daylight-saving switch.
-Our bodies have a natural 24-hour resetting cycle, or circadian rhythm, that is impacted by things like travel and DST.
-Losing this hour in spring is more difficult on our circadian rhythm than gaining it in fall. Research shows that the natural sleep-wake cycle is slightly longer than 24 hours. Therefore, “the circadian clock prefers us to extend our sleep in the morning when permitted,” making it easier to stay asleep later than to fall asleep earlier. This earlier bedtime may cause difficulty falling asleep and increased wakefulness during the early part of the night.
-Sleep deprivation can cause detriments to your performance, concentration and memory.
-What can we do to quickly adapt to this altered schedule?
1. Eat carbohydrates before bed
-Eating carbohydrates has a bad rep – if you eat carbs before bed, you will gain fat. This is not the case if eating an appropriate amount of carbohydrates and at the right time of day.
-Carbohydrates are essential for both mental and physical peak performance and are used to repair the body after vigorous activity.
-A 2007 study by the American Society for Clinical Nutrition found that a meal heavy in carbohydrates before bedtime shortened sleep onset.
-Due to how carbohydrates are processed in the body, dinner time is the perfect time to consume carbohydrates. When you consume carbs you will have the sugar high that then drops to a low. This is the perfect time to capitalize on the low and use this natural drowsiness to fall asleep earlier.
-More than 30 years ago, studies at MIT carried out by Richard Wurtman, M.D., showed that tryptophan, the building block of serotonin, could get into the brain only after carbohydrates were eaten. Serotonin is a brain chemical crucial to your sleep/wake cycle; it helps you feel happy and less stressed, allowing you to fall asleep and stay asleep.
*Eating carbs at the nighttime rather than during the day can help you to fall asleep earlier, both by riding the sugar crash along with releasing serotonin to help ease you into sleep. This trick can help you when DST tries to interfere with your busy schedule, keeping you alert and ready for what’s ahead. So eat ¼ gram per pound of body weight around 5:00 or 6:00, fall asleep naturally and wake energized.
2. Raise your temperature by taking a warm shower or bath
-Your temperature naturally dips at night, starting before you go to sleep.
-Taking a warm bath raises your temperature by 1 to 2 degrees, and the rapid cool-down period immediately afterward relaxes you. This drop in core temperature signals the release of melatonin, a brain chemical which then makes you sleepy and regulates sleep and wake cycles.
-A hot bath also diverts some blood from the brain to the rest of the body, reducing brain activity and mimicking pre-sleep state.
*Take a bath or shower about one hour before bedtime to trick your body into believing that it is time for sleep. By falling asleep earlier you will more easily be able to wake up rested and with high levels of energy.
1. High-Glycemic-Index Carbohydrate Meals Shorten Sleep Onset. 2007 American Society for Clinical Nutrition
2. How Sleep is Affected by Time Changes
3. Serotonin: What it is and Why it’s Important for Weight Loss
4. Tips to Combat Daylight Saving Time Fatigue
5. Ten Best Ways to Get Better Sleep
6. Bedtime Behaviors that Work: 7 Habits that will Prepare Your Body for Sleep