Who needs the “Force” when you have circadian rhythm on your side?

Who needs the “Force” when you have circadian rhythm on your side?

It may sound like a form of music played by aliens in Star Wars, but circadian rhythm is 100-percent human.

It may sound like a form of music played by aliens in Star Wars™, but circadian rhythm is 100-percent human.

Also known as your sleep/wake cycle, circadian rhythm is a 24-hour internal clock running in the background of your brain. The rhythm switches between drowsiness and alertness at regular intervals, which is why people tend to feel energized or sleepy at around the same times every day. Raring to go at 10am? Ready to doze off just after lunchtime? You get the idea…

Why is circadian rhythm important?

By helping you fall asleep and stay that way until you’re ready to rise, a steady circadian rhythm benefits your health big-time. On the other hand, if your rhythm gets disrupted — say, by daylight savings time, jet lag, shift work, or a late night — it can make it more difficult to get the amount of sleep you need to stay healthy.

What’s the best way to stabilize circadian rhythm?

Your circadian rhythm works best when you follow a regular sleep schedule. By going to bed at about same time every night and getting up at about the same time every morning — that’s right, even on weekends — you’re more likely to get the shuteye you need. So if you’re watching Star Wars Episode 4 for the 58th time, make sure you leave enough time for the whole thing before bedtime.

How much sleep is enough?

Somewhere between 7 and 9 hours is the ideal sleep window for guys between the ages of 26 and 65, according to the National Sleep Foundation’s “Recommended Sleep” chart.

How is sleep healthy for the mind?

During sleep your brain strengthens memories and skills learned while you were awake in a process called consolidation. Solid shut-eye has also been linked to self-control, focus and avoiding depression. So whether you’re filing paperwork or duelling with Darth Vader, sleep helps you get the job done and feel good doing it.

How is sleep healthy for the body?

Research has shown that well-rested guys have less body fat than those who are sleep deprived. Plus, getting enough sleep keeps your appetite in check. As a big-time bonus, a slimmer, fitter you is bound to get more attention from your significant other, who may also be charmed by your sleep-strengthened intuition. Sleep, it turns out, plays an important role when it comes to reading emotions, a recent study suggests. You don’t need The Force when you’ve got sleep on your side!

How does sleep promote a longer life?

A lack of sleep can cause tissue inflammation, which has in turn been linked to heart disease, stroke, type 2 diabetes, arthritis, and premature aging. Sleep has also been shown to reduce stress, which can help lower your blood pressure.

How does sleep improve light-sabre skills?

Just kidding! Although it’s fair to say that cutting down on duels with Darth Vader is another way to reduce stress and live longer…

How do you get a good night sleep at night? Share your tips in the comments below.

Are you trying to get more and better sleep? If so, we’ve got your back!

Download the free “How to Rule the Bedroom” ebook right now.

3 Things You’ll do Better with Sleep

3 Things You’ll do Better with Sleep

Who doesn’t want to kick ass? We’re not talking about dominating in the boxing ring, or going all Bruce Lee on an army of ninjas—as it turns out, it’s a lot easier to fire on all cylinders when you get enough sleep.

Guys tend to think that we can muscle through a long week (or month, or year), but there’s plenty of evidence that getting at least 7 hours of shut-eye will improve your performance in these three key areas:

Work

During sleep, your brain strengthens memories and skills learned while you were awake in a process called consolidation. If that sounds useful at work, you’re onto something: Various studies show that inadequate sleep affects everything from arriving at work on time to job performance. The takeaway here: if you want that promotion, sleep on it!

Play

Sleep has also been shown to reduce stress and promote muscle relaxation, which is useful when we want to play some hockey instead of watching it. On the other hand, a lack of sleep can prevent your body from healing itself, which in turn has been linked to heart disease, stroke, diabetes, arthritis, and premature aging.

Sex

Research has shown that well-rested guys have less body fat than those who are sleep deprived. Getting extra sleep also keeps your appetite in check. A slimmer, fitter you is bound to get more attention from your significant other, who may also be charmed by your intuition.

3 Highly Effective Secrets to Get Better Sleep

3 Highly Effective Secrets to Get Better Sleep

Getting healthy doesn’t have to be a drag. It doesn’t mean eating wheat grass smoothies, alcohol-free beer and running 24 hour endurance marathons. That’s why we’ve prepared a series of un-boring tips that’ll give you small steps towards leading a way healthier life.

Even when they were hilariously gigantic, like on episodes of Miami Vice or The A-Team, mobile phones were undeniably handy. Although handy, they weren’t necessarily fun. Nowadays, they are the definition of un-boring. From beating your high score in Ridiculous Fishing to binge-watching your favourite Netflix shows, smartphones keep guys entertained and connected 24/7.

What many of us don’t realize is that all of this fun and convenience comes at a price: It hinders our ability to fall asleep and sleep soundly.

Why the snooze blues? It boils down to three main factors:

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Brain drain

The opposite of what should be happening before you sleep; those games, emails and shows stimulate your brain. Instead, you should  gradually wind-down your brain activity.

Stress

It’s a similar story with the rest of your body: Playing a game or composing an email causes you to tense up, often without realizing it. This can cause your adrenal gland to produce cortisol, a sleep-inhibiting hormone tied to our “fight or flight” response to stress.

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Glow

The light emitted by handheld devices delays the release of the sleep-inducing hormone melatonin. As shuteye comes later and later, your body clock adjusts to your new cycle and soon you’re stuck in a sleepless rut.

Avoid these tech-related pitfalls with three easy steps:

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1. Unwind before bed

Half an hour of technology-free time before bed will help your mind and body transition smoothly into sleep mode.

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2. Give tech the boot

Half an hour of technology-free time before bed will help your mind and body transition smoothly into sleep mode.

Your bedroom should be a quiet, cool, dark sanctuary that induces slumber. Ban the TV, tablet, phone and laptop.

3. Disconnect your family’s devices as well

The aforementioned devices should also be removed from all the bedrooms in your household. They may disrupt a child’s sleep which in turn causes stress and sleeplessness not only for the child, but for parents as well.

Pro Tip

Technology is not the only culprit here; alcohol, spicy foods, and caffeine can also thwart a good night’s sleep. Read here for 10 more tips to get better shut-eye.

Are you trying to live a healthier life? If so, we’ve got your back.

Download our free “Guy’s Guide to Unboring Health Tips” right now. You’ve got nothing to lose and EVERYTHING to gain!

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