How To Feel More Energized When You Wake Up
At one time or another, all of us have problems waking up in the morning. When I was living in New York, I had a very hard time waking up and getting out of bed during the winter months. We wouldn’t have any sun for days or weeks at a time and it was very difficult for me to get excited to wake up.
Have you ever felt sluggish in the morning?
With the New Year just starting, you might have made a resolution to get up earlier each day so you can accomplish more during the day. Possibly you wanted to use this extra hour to go to the gym and get a good work out in. If you are interested in losing some weight in 2012, I’ve got something that could be of interest to you.
You may not be aware of this, but your poor sleeping habits could be getting in the way of you reaching your weight-loss goals. According to a recent analysis by researchers in Tokyo they found that men and women who slept five hours or less a night were more likely to gain weight than those who slept seven hours or more. More info here.
The Fix: You’re going to need to establish a sleep routine and try to go to bed and wake up at about the same times each day, even on the weekends. Your goal for your room is to keep your bedroom dark and comfortable. Try to avoid spending time watching TV or playing around on the computer for at least an hour prior to bed. It’s a great idea to read fictional stories prior to bed because it helps you go off into a fantasy land, similar to what happens when you dream.
Internal Clocks and Our Circadian Rhythms
Our bodies strive to maintain a regular sleep pattern by regulating our “internal clock”. This is also known in the scientific term “circadian rhythms”. Our bodies and the cycles we go through take cues from external light sources like the sunrise and sunset in order to signal the body to sleep or wake up.
A problem arises when you live in places that do not always have sun. When I was living in Buffalo, NY I remember that the sky was fairly dark even in the middle of the afternoon. Since moving to Orlando, Florida I have been blessed to have sun almost every day of the past year that’s helped improve my sleep patterns.
When regular exposure to natural light is interrupted, our natural sleep patterns suffer. This leads to sleeplessness, sluggishness, reduced mental acuity and exhaustion. Something that researchers have been studying is simulating the dawn and dusk by providing the body with external cues through lights and music.
Sleeping and Waking Function
The good thing for you and I is that the people over at Verilux have been working on creating an alarm clock that simulates the sun rise and sun set. I wish that I had the Verilux Rise & Shine Natural Sleep System when I was in college and living in cloudy/snowy Buffalo! It would have made getting up in the mornings for classes a lot easier for me!
Feel Better in the Morning
Verilux’s Natural Sleep System helps guide the body’s natural energy enhancers that regulate normal sleeping and waking. The System provides soothing and effective sleep and wake-up programs to help you fall asleep easily and wake naturally refreshed and rejuvenated.
Advanced electronics offer an unlimited range of choices that include internal and external light sources combined with natural sounds, therapeutic programs and your favorite MP3 music of FM radio.
The System progressively dims or brightens the lights while simultaneously decreasing or increasing the sound to create revitalizing, natural and effective sleeping and waking programs.
Watch it in action:
Published research & articlesTreatment of Circadian Rhythm Sleep Disorders with Light
Ann Acad Med Singapore 37:669-76
Joshua J. Gooley Using light therapy to effectively shift and reset the circadian rhythms in humans
Phase advancing human circadian rhythms with short wavelength light
Centre for Chronobiology, School of Biomedical and Life Sciences Neuroscience Letters 342 (2003) 37â€“40
Victoria L. Warman, Derk-Jan Dijk, Guy R. Warman, Josephine Arendt, Debra J. Skene Promoting circadian adaptation in night shift workers using sleep/light exposure schedules.
Circadian Adaptation in Night Shift Workers
Sleep Medicine Reviews 6(5), 407-20, Oct, 2002
Helen J. Burgess, Katherine M. Sharkey and Charmane I. Eastman