Tip #16 Early to Bed

Written by
Shawna
on October 24, 2016

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Our last tip was Tip #15: Sleep More.  Let’s dive a little deeper into why we should to go to bed earlier.

Let’s start with the natural rhythm of the day. Each and everyday the sun goes down. In our body we have what is known as the circadian rhythm, which is a 24-hour cycle based on light and darkness and influences our sleep-wake cycles. When the sun goes down and it becomes darker, our brain makes more melatonin, our sleep hormone. Of course, today we often ignore the sun going down because we have artificial light everywhere we go. These changes can affect many of our hormones and our health.

“Early to bed and early to rise, makes a man healthy, wealthy, and wise”

-Benjamin Franklin

Top 10 Reasons to Go to Bed Early

  1. You Need Sleep: Let’s start with the basic reason. If you are like most typical people that need to get up between 6-8 am to go to work, school or etc. then to get enough sleep you must go to bed before midnight.
  2. Restorative Sleep: Between 11pm- 3am is when you are most likely to get non-REM sleep. This is when many restorative functions occur. In the deepest phase of non-REM sleep (known as slow-wave sleep), the brain recovers from its daily activities and hormones are released, which help the body rebuild itself from damage done during the day.
  3. Decrease Insomnia: Studies have shown that when you go to bed past midnight you are off your “biological clock” and more likely to deal with insomnia or have a difficult time falling asleep.
  4. Digestive Cleansing Time: When the sun goes down and the moon appears, the body switches from digestive time to cleansing time. It has been found that just like the moon affects the tide, the gravitational pull supports cleansing by releasing water and toxins. This is why not eating 2-3 hours before bedtime is important.
  5. Weight Management: Changes in the circadian rhythm increases your Cortisol and depletes your Serotonin levels. An increase in Cortisol levels has been shown to have a direct relation with increased abdominal fat.
  6. Healthier Heart: Research conducted by Japan’s Misao Health Center found in 2009 that men who turned in before midnight had healthier arteries than those who went to bed after midnight — regardless as to how many hours of sleep they got.
  7. Decreased Heartburn: Going to bed 3-4  hours after dinner, prevents you from getting hungry and eating right before bed, which increases acid reflux.
  8. Less Nightmares: Nightmares are more likely to occur when going to bed after midnight.
  9. Less Stress: Studies show that people worry more at night. Early to bed, less time to stress.
  10. More Energy: Timing of your sleep has been found to be more important than the amount. Early to bed means more energy.

    Putting It All Together

    The Bible tells us in Ephesians 4:26 (NIV) “In your anger do not sin” : Do not let the sun go down while you are still angry…The sun going down is a sign to finish up your day and prepare for tomorrow. Many of us ignore the sunset and keep going, going, going. This effects our body and our health. Our last tip was about sleeping more, which is important, but as they say timing is everything. 

    Getting to bed early is an important part of living a more proactive lifestyle. If this is a hard area for you, we have more information regarding the circadian rhythm, biological clock and ways to improve your sleep habits in our Growing E-Course, we go into more detail about sleep and tools to help you get to bed early.  If you would like to take part in our Free Growing E-Course click here. 

    If you are interested in how proactive you are currently living then I invite you to take the Wellness Quiz to find out your Wellness Score.

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    ***If you are interested in learning more about When You Snooze, You Lose  comment below. I have a fun and information packed online Facebook Class that talks about this very topic.

    I am enjoying this write 31 days challenge and I hope that you are finding these tips beneficial to living a more proactive lifestyle.

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If you would like to learn more tips, click on the box. I will be adding tips daily.

 

 

Have a proactive day,shawnapic1

Shawna Cale, Got-Oils? Administrator

I am a M.O.M: Mom on a Mission to help educate and empower other mom’s to build healthy homes and bodies, and have the energy to do the things they enjoy with their families.

 

 

 

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