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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 December 13, 2018

      12 Practical Tips To Stay Fit For Christmas

      12 Practical Tips To Stay Fit For Christmas

      Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

      A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

      1. Eat Before Heading Out

      First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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      2. Select The Treats

      Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

      3. Avoid Skipping Meals

      Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

      4. Drink With Moderation

      It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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      5. Be Active

      You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

      6. Get Out Of The House

      Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

      7. Don’t Skip Your Strength Workouts

      Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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      8. Set Realistic Goals

      You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

      9. Enjoy Yourself

      Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

      10. Drink A Lot Of Water

      This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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      11. Eat Less And More Often

      Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

      12. Prioritize Your Workouts

      Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

      So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

      Happy Holidays everyone!

      Featured photo credit: rawpixel via unsplash.com

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