4 Tips To Naturally Regulating Your Sleep-Wake Cycle

4 Tips To Naturally Regulating Your Sleep-Wake Cycle

Do you want to know how to aid sleep?  Melatonin, a hormone that is produced naturally during your sleep-wake cycle is determined and controlled by the amount of light exposure received.  It is a known fact that spending tremendous amounts of time within your home or within your office away from natural sunlight can greatly impact daytime wakefulness and make your brain lethargic.  However, by increasing light exposure during the day by removing your sunglasses, spending more time outside during daylight hours, allowing light into your home and workspace, as well as using a light therapy box, if necessary, melatonin production can be increased. Take Off Your Sunglasses Take them off! Not your clothes… Your sunglasses!  Removing sunglasses in the morning, afternoon, and early evening hours is one specific way to increase light exposure during the day and thereby increase melatonin production within the body.  So the next time you’re at the beach or having lunch in the park, remove your sunglasses!  The sun may be bright, but you’ll be glad you did!  Removing your sunglasses to increase melatonin is the first step…  Increasing the amount of time you spend outside is step number two. Increase Time Spend Outside Increasing the amount of time spent outside during daylight hours is also a great way to increase melatonin production within the body, which regulates your sleep-wake cycle.  Throughout the day, make every attempt to take daily breaks outside in the sunlight;  many individuals even prefer to exercise outside in the sunlight, which is also a tremendous method for increasing melatonin production while “shedding” a few pounds!  Do you have a pet, preferably a dog?  If so, be sure to walk your dog during the day, rather than at night to ensure the best opportunities for melatonin production.  While you are increasing your time spent outside, be sure to allow sunlight into your home and workspace as well. Allow Sunlight Into Your Home And Workspace Allowing sunlight into your home and workspace are also significant contributors to increased melatonin production.  Be sure to keep your curtains or blinds open throughout the day, which will allow plenty of sunlight into the room you are in.  In the case that opening your blinds or curtains doesn’t provide the adequate sunlight that you need, simply move your office desk or chair closer to the window.  Allowing sunlight into your home and workspace is a great strategy for increasing melatonin within the body.  However, in some cases, although rare, the use of a light therapy box may be necessary. Use A Light Therapy Box A light therapy box is a very resourceful way to increase melatonin production within the body.  During brief fall days, when sunlight is minimal to none, a light therapy box can easily produce artificial sunlight.  Through simple, constant exposure to the light therapy box, melatonin production can be increased.  Be sure to only use this method as necessary and preferably under the supervision and authorization of a certified physician. Aiding sleep can be difficult.  However, increasing melatonin production within the body easily regulates the sleep-wake cycle within the brain.  By simply implementing a few easy strategies, such as removing sunglasses, increasing time spent outside, opening curtains or blinds, as well as using a light therapy box, when necessary, the body’s sleep-wake cycle can be regulated and melatonin can be produced.

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