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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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      Nena Tenacity

      Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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      Last Updated on February 17, 2020

      5 Reasons Why You Should Always Be Who You Are

      5 Reasons Why You Should Always Be Who You Are

      When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

      When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

      So how to be who you are and always be yourself?

      “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

      You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

      Why should you always be yourself? Because you will:

      1. Live in Alignment With Your Values and Beliefs

      Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

      When you know your values and why you do what you do, you will live according to your own values and beliefs.

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      2. Establish Your Own Identity

      When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

      There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

      3. Build Courage

      It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

      It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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      4. Establish Boundaries

      When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

      But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

      Create and establish your boundaries.

      5. Find Focus and Direction

      When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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      When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

      No matter what you experience in life, the only person that will always remain constant is you.

      More Tips about Staying True to Yourself

      Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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