Improve Your Life Series: Respect And Align With Your Circadian Rhythm. Sun Exposure And Optimal Sleep
My body is a temple. My spirit is a harp. I play and pray. - Daniele Fiori
This is part 2 of a series in which I am going to address some necessary steps we need to take to improve our life and create abundance.
Some are well known and other less. Most of them are simple steps and yet most of us struggle to take them and to make them habits even though we know how important they are for improving ourselves and our lives.
By following all of these steps we want, at the same time, to improve different life's areas and create a better overall balance.
We must remember in fact that we are complex beings made of body, mind, and spirit and we must take care of all these aspects if we want to become our best version and create an abundant life.
When I say "abundant life", I mean happiness, success, health, wealth and longevity. Yes, we can have it all!
So, take the steps. Create the habits of doing them day in and day out. Little by little. Start by crawling, then walking, and finally running. Keep it simple.
You don't need to master all the steps, tools and habits. Just apply them as simply as possible. Most of the time with minimum application, you can already receive most of the benefits.
As science shows us in most cases being a master only benefits you a little bit more compared to someone that is an advanced beginner. That is why it is better to apply as many healthy positive simple steps, tools and habits as possible, rather than just mastering one or few.
Furthermore, most of them are very well integrated with each other, and it is easy to apply most of them during your morning and evening routines. So keep it simple. Keep it short. Keep it small. Keep it constant and consistent.
Here is part 1: http://www.limitlessvalley.com/blog/improve-your-life-series-simple-steps-to-improve-your-health
Today, in part 2, I want to talk about the need to align with and respect your circadian rhythm in order to improve your health, your body, and your overall physical energy and well-being.
"A circadian rhythm is any biological process that displays an endogenous, entrainable oscillation of about 24 hours. These 24-hour rhythms are driven by a circadian clock, and they have been widely observed in plants, animals, fungi, and cyanobacteria."
Our bodies and our mind evolved and adapted to live in a specific environment which was/is influenced by the 24 hours rhythms regulating our planet.
The modern life has changes many things and today sometimes we live in very different ways and environments compared to our ancestral.
Therefore, today more than ever, we must remember to respect and align with our body and mind's natural cycles and rhythms if we want to thrive and be our best version. Otherwise, we will get weak, ill and even die.
As it is known, different people have slightly different circadian rhythm. You have heard about early birds and night owls for example. And while it is true that there are differences between different people we all must follow a natural 24-hour rhythm in order to thrive.
This means first of all that we must get up relatively early and get sun exposure during the morning when possible. The benefits are numerous. From producing vitamin D to boosting the immunity system, aligning with the circadian rhythm which will help us later in the day to have optimal sleep, boosting serotonin which helps for mood and mental health improvement.
These are just a few of the benefits you get from it.
Mind that during the winter, often, the sun is not strong enough to make our body produce enough vitamin D. And we can't really get enough of it from food. Therefore we must have our levels checked and take supplement accordingly. It is very important.
Just make sure you are not going to burn your skin. This is bad. You just need a 10-15 direct sun exposure.
As the day go on try to move and try to spend time in activities which mimic the natural movement of our ancestral. (we will see more about it in the next post)
As the sun goes down make sure you are not over-exposing yourself to artificial lights which negatively alter our circadian rhythms and negatively affect the possibility of having an optimal sleep.
Led lights are yes cheap but they are very bad for you because they are over-stimulating your brain and sending the wrong signal at the wrong time. You need lower lights which can imitate sunset, fire and candle lights. The lights of our ancestral, indeed.
Install at least some halogen lights preferably with orange or red color when and where is possible. Set up F.LUX on your computer, tablet, and smartphone. It is a simple and free program which regulates the lights of your devices accordingly with the 24-hours sunlight cycle.
It is free, it is simple. Don't miss on it.
Create and apply a slowing down night routine. Turn off computers, TVs, devices and whatever else is generating an electromagnetic field at least 1 hour before your bed time.
Make sure to sleep at least 7-9 hours. You maybe think you can operate with 4-6 hours sleep per night. And yes you can. You are right. But you can't be your best self. And you will be damaging your body. So don't be an overachiever and get enough quality sleep. You want to live well and long! Don't you? What will you do with all the money and success you have achieve if you won't have the health to enjoy them.
Food for thought!
So, take the right step and make the habits out of it.
And if you need help creating new healthy habits, achieving goals and making changes please check out my free training in order to learn about the proven infallible method for making and breaking any habits, empowering yourself and becoming your best version.
Stay inspired. Make things happen.
Constantly evolving and growing together,