Nimm said:
q: How do you develope a "healty sleeping pattern" ?
I see that you suggest 8 hours of sleep? I`ve never been able to sleep more than 7 top, No matter how tiered or sleep deprived i am.
I`ve tried going to bed early, but can`t go to sleep after ive lied in my bed 2-3 hours. So useally a "night`s sleep" is 4-5 hours max for me..
Sorry if the question isn`t related to the topic...
I'll tell you how:
Turn off your computer. Turn off the TV. Dim the lights in the evening and read a book, or do some yoga or something like that.
Cortisol and Melatonin are the two chief regulators of circadian rhythm. At 6am, your body releases cortisol and this is supposed to wake you up. Cortisol is at it's peak by noon and then slowly dips throughout the day and by 6pm melatonin (the sleep inducing hormone) begins to rise and take over. Melatonin is at its peak by about midnight.
Computer screens, TVs, loud music, stress, anxiety caffeinated beverages after noontime) and all the other things we preoccupy ourselves with, daily tend to keep us jacked up on cortisol. So if you are staying up late and surfing the net and watching TV (these screens act like strobe lights) you are keeping your cortisol levels high, when melatonin should be taking over.
You need to make big changes if you want to look and feel your best.
If you can only sleep 4-5 hours a night, you are in for big trouble down the road and I'd urge you to address this stuff now.
Shallow, restless sleep is a sign that something is up. Stress, and possibly even a parasite infection could be to blame. Or just a very messed up circadian rhythm that has been entrained to not get deep restful sleep. That can take a long time to fix, but there's no time like the present.