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Alert: Screen Time Can Affect Your Hormones And Health A Lot

Alert: Screen Time Can Affect Your Hormones And Health A Lot

Ever returned home after a long dreary day and jumped into bed hoping to hit dreamland and phase out until the morning light – but sleep just does not come? You try counting and breathing and watching the ceiling, but still nothing. So then you switch to screen time by powering up the TV, or browsing your smartphone? And you are left wide awake, in the serene silence of the night?

The Inner Workings of the Body Clock – Melatonin

The pineal gland in the brain creates a hormone called melatonin. Melatonin is responsible for your logging the control pattern of the biological clockwork program in the body. It controls the cycles of day and night and coordinates the dreamland journey into the next morning.

This body clock influences the amount of melatonin hormone that the pineal gland creates as well as the exposure to light. Melatonin levels begin to rise by mid evening after sunset. Melatonin levels stay elevated all night in darkness. Early in the morning as the sun rises they begin to drop as you wake up to a brand new day.

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    How melatonin largely affects your health

    Melatonin levels studies have indicated that they peak before menstruation and coordinate patterns according to the length of days. If there are disturbances due to shift work or other reasons the sleep clock ticks off into disarray. [1]

    Many are aware that melatonin is linked to sleep yet, it is also linked to prevention of other conditions like of heart disease, migraine headaches and Alzheimer’s. It has a role in strengthening the immune system and weight loss as well. Due to the interference of artificial lighting, many lack this wonder hormone

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    If your thoughts are flowing in a direction of ensuring enough melatonin production, remember that supplements may benefit, but the natural melatonin production of the body is naturally more beneficial and less pressing on regular digits of your budget. A few products have a slight percentage of melatonin like almonds, sunflower seeds, Goji berries as well as cherries and coriander.

    Yet by optimizing production in the body following steps of sleep hygiene, you create the perfect melatonin dosage your body requires. Improving your flow of sleeping will optimize melatonin.

    Sleep Hygiene

    How to increase your melatonin levels and sleep better

    Release gadgets an hour or so before bed

    In the evening or an hour or so before bed, log off and shut down the computer and TV and your smartphone. These techno gadgets emit blue light and the brain receives a daytime signal. The brain starts to emit melatonin at about 9pm. These light rays intercept the process.

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    According to the National Sleep Foundation, scientific documentation has revealed the role of light in promoting wakefulness. Photoreceptors present in the retina senses dark or light and message the brain on the outside world that aligns in tune. Light emitted from smartphones and tablets send false signals to the brain confusing sleep cycles. [2]

    Get exposure to the bright sun

    Get a few minutes of the bright morning sun if this is possible, setting the internal clock into motion that a new day has  arrived. Get exposure to the bright sun. The pineal gland will produce more melatonin approximating contrasts of lighting exposed to in the day and the darkness. If you stay indoors all day, with no difference detected, melatonin production is reduced.

    Try to ensure complete darkness at sleep time

    Try to ensure complete darkness at sleep time. A slight invasion of light can disrupt the melatonin production in the pineal gland. Even the glow of a clock radio or your mobile phone. Either get rid of these gadgets or cover them. Move electrical devices away from your bedroom.

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    Consider covering windows in blackout shades or drapes or wear an eye mask when sleeping. If you need light for night navigation, use a red light bulb as this bandwidth of light is less intrusive than blue and white lights. Salt lamps come at handy for this purpose.

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      Jump into a warm bath a few hours before bedtime

      The temperature should be kept lower than seventy degrees Fahrenheit. Jump into a warm bath a few hours before bedtime. This increases body temperature and signals the body you are prepared for slumber motions.[3]

      Try to avoid alarm clocks

      Avoid the use of alarm clocks. To be jolted up suddenly every morning can jerk up stress, and with sufficient sleep patterns in order, an alarm clock may not be needed. [4]

      Get a good flow of sleep hygiene, shut down, and get ticking away into the venture of dreamland wonders!

      Featured photo credit: Pixabay via pixabay.com

      Reference

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      Last Updated on August 20, 2018

      35 Anniversary Ideas to Bring You Closer Together

      35 Anniversary Ideas to Bring You Closer Together

      Every mature relationship has had a less-than-memorable anniversary. Maybe one of you forgot, or both of you got busy with work, kids, family issues, or something else. Whatever happened, the day came and went without fanfare. And neither of you seemed to notice or much care.

      But for the health of any relationship, it’s important to make important days feel special. Anniversaries offer the wonderful opportunity to relive beautiful memories, practice gratefulness for your partner, and to show your love and strengthen your bond. Make this year’s anniversary with your significant other something special  — one that will bring you closer together.

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      The best way to create a memorable anniversary is to do something new and different together as a couple. Stretch yourselves a bit.

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      While boredom can silently kill a relationship, new experiences reinforce the shared bond you already have and create strong new memories. Just think back to the most significant memories you have right now with your spouse and imagine what new ones you can create!

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      While you enjoy your chosen anniversary activity, be sure to keep a positive attitude and make your partner happy too on that day. Leave all arguments and day to day detail behind. Just celebrate your relationship. Whether you’re going to spend the day together at home, getting away, or having a wild and crazy new experience together, you can have your best anniversary yet!

      If You’re Staying In

      1. Spend an evening with no technology, just the two of you and maybe a board game. It’s hard to keep ourselves away from our computers and smartphones long enough to have a meaningful conversation. Make a rule not to use your tech and you’ll rekindle your relationship!
      2. Make wine or beer together. If you enjoy drinking together, this is a fun activity to try together. Just remember to buy the necessary equipment ahead of time.
      3. Learn something new about each other. With an open mind, try asking some of the New York Times’ 36 questions that lead to love. They’ll help spark intimacy and will lead to some really honest moments.
      4. Have a lazy day. Breakfasts in bed, spend all day in bed talking and napping. Follow breakfast with champagne and dessert! If you feel like getting more active, cook together or play some games. Here’re some simple breakfast ideas for you.
        • Learn to dance at home. This is best for those active couples who work out together and also enjoy learning something new together. Just go on Youtube to find any music with dance tutorials and learn together.
        • Visit model homes or open houses and plan your dream home.
        • Have a special dessert – champagne and chocolate covered strawberries. Having an unusual treat makes a day feel extra special. If you want to make the dessert really special, try these tasty dessert recipes.
        • Create a playlist of your favorite songs as a couple. Choose songs that tell your story, and songs that you bonded over throughout your relationships. Here’re some love songs ideas for your inspirations.
          • Write your love story. Write it together or ave each of you write your own and then bring them together in an interesting, both sides of the story format.
          • Get a fondue pot. Fondue is a fun way to enjoy melted cheeses (for savory items) and melted chocolate (for sweeter treats).
          • Decorate! Turn your home into a dressed-up french cottage, a sophisticated restaurant, or simply with flowers. The different ambience will immediately change the feel of your home and make it feel like a staycation.
            • Talk about the future together. It might sound simple and everyday, but imagining how you want to spend your retirement together, or planning future trips can be exciting and romantic.

            If You Want to Get Away

            1. Take a day trip together to your favorite spot. If you live in a city, it can be incredibly refreshing to get away for an afternoon and drink in the outdoors.
            2. Go on a scenic drive and stop at a wine and cheese bar. Or, if you’re lucky enough to have lots of options where you live, try a brewpub. There are tons of small craft breweries with fantastic food options too.
            3. Go camping. Relatively affordable and, if the weather’s right, beautiful and romantic.
              • Take an overnight backpacking trip. For the more adventurous couples, backpacking is an even more intense way to challenge yourself physically while becoming one with nature.
              • Take a wine tasting tour. If you live on the West Coast or in the Northeast, take a drive to the nearest winery. Many offer relatively inexpensive tastings and deals if you purchase a certain amount.
              • Take a scenic train trip. Taking the train means less stress traveling: nobody has to drive, you don’t have to stop for breaks every few hours, and you can sleep if you need to!
              • Save up for a destination vacation. What better time than your anniversary to enjoy the beach at a beautiful resort?
              • Explore a new city. Whether you’re on a budget or have a lot saved up, you can have a great time just exploring an unfamiliar town.
              • Rent a cabin for a weekend away, in the woods or next to a lake or ocean. If you like the outdoors but can only take so much nature, try glamping.
                • Go on a retreat. Yoga retreats, meditation retreats, beautiful natural surroundings … they’re all the rage. Search for centeredness and calm with your partner.
                • Spend a day at a food festival. Many cities have fun and affordable food festivals, occasionally based on a theme. Check out your town’s (or a nearby city) calendar for inspiration!

                New & Exciting Experiences

                1. Go spelunking. Dark, damp, and utterly exciting!
                2. Go on a hot air balloon ride. Because the basket is relatively small, this can be a romantic and deeply personal – and yet thrilling –
                  experience.
                  • Try sky diving. If you and you S.O. are real thrill-seekers, sky diving can really push you to the edge!
                  • Explore the underwater world by snorkeling or scuba diving. This may take you far away from where you normally live and work, which is an added bonus.
                  • Experience white water rafting.
                  • Drive or hike to the highest spot nearby for a new view of the world. America has tons of beautiful mountains where challenging hikes (or drives) can deliver breathtaking views.
                  • Take a craft or cooking class. Up your craft skills or food  making skills, and enjoy something new!
                    • Take a wine and painting class today. These classes are easily found these days and even a beginning painter can create a nice painting. Challenging but relaxing, fun, and you get to go home with some artwork!
                    • Learn to salsa dance. Dancing is a fantastic way to actively get closer and coordinate physically with one another.
                      • Visit a nearby festival you’ve always wanted to go to. Have fun and let go with fellow audience-members!
                      • Spend the day at an amusement park together. Laugh and carry on like teenagers.
                      • Meet new people! At a restaurant, concert, or class, make it a point to meet new friends. Striking up conversation with someone you don’t know – but with whom you have shared interests – can be an adventurous and rewarding experience.

                      Whether your budget is big or small, and whether you have a little or a ton of time together, focus on each other. There are tons of options, in terms of location, level of physical activity, and cost. You can make the day special in a way that’s right for you!

                      Featured photo credit: Photo by Taylor L. Spurgeon on Unsplash via unsplash.com

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