If stress is detrimental to weight and weight loss, we need to find a way to manage our stress. But managing stress is a very personal challenge and requires a course all on its own. But because it has such a negative impact on weight gain and weight loss, it's important to begin the process of reducing or at least, managing stress. eating properly helps because correct nutrients allow cofactors that assist in our stress response, meditation or quiet time as it fits into your life. And it's worth actually scheduling in time, every single day. Because life gets away with us.
And if we don't shed a little bit of time, just to calm, lower the stress, reflect on the day. The chances are the next day you will look back and you think oh well, another day gone, and no quiet time sheduled in Bailey breathing several times a day, please download the company PDF as to how to do this. belly breathing cools the adrenaline and cortisol response. So it reduces stress quite effectively that way. Sleep exhaustion is very detrimental to health, which is why our focus on sleep as an impactful change. So what changes can we make to help us sleep beta?
Our quality of sleep depends on the secretion of melatonin. So, as the light outside begins to drop, our pineal gland will begin to release melatonin that makes us sleepy. To maximize our melatonin, we need to cut out light, particularly blue light That comes from our TV, our tablets and our cell phones. Sleeping in complete darkness allows melatonin stimulation. So either use blackout curtains or find an Iron Mask and sleep with an AR mask, you'll be surprised at how much better the quality of your sleep becomes. But even before Bade installed dimmer switches, and as the evening goes on, dim the lights, and in fact, eat by candlelight.
Not only does this create a rest for ambience, but it helps to trigger our melatonin as well. In the day, get out of your office and stand in full sunlight for about 10 minutes. The bright lights in the day, set the circadian clock so that as the light begins to dim later on, the body registers that light is falling and sleep is imminent. If you must watch TV, watch through amber or yellow glasses, that cat the blue wavelength. The blue wavelength can reduce melatonin production. After just a few minutes of exposure.
Keep your bedroom slightly cool. overheated rooms are not conducive to sleep. But keep your hands and your feet warm. and cover the lights that come with electrical equipment. There's little blue or green lights. Because they even a small amount of light will affect how your body releases melatonin.
And lastly, spend eight hours in your bed every day. Even if you're not actually sleeping. Begin the rest process so that your body can slowly over time, relax and start to register. Between this time and this time. It's time to say Sleep and it's time to waste