How to have a Good Night DEEP Sleep скачать в хорошем качестве

How to have a Good Night DEEP Sleep

#health #healthy #healthylifestyle Are you struggling to fall asleep or waking up at 2:00 AM feeling wide awake? Real, restorative sleep isn't just about the time you spend in bed; it’s about mastering your hormones, light exposure, and metabolism. In this video, we break down the exact habits you need to achieve deep, delta-wave sleep and wake up feeling truly refreshed. The Science of Deep Sleep Sleep is the body’s primary period for DNA repair, detoxification, and growth hormone spikes. To get these benefits, you must align with your body's circadian rhythm. • Morning Sunlight: Get 10–20 minutes of natural light within 60 minutes of waking to trigger the cortisol spike that sets your evening melatonin timer. • The Blue Light Trap: Even 8 lux of light (your smartphone is 30 lux) can suppress melatonin. Dim your lights 90 minutes before bed and wear blue-light-blocking glasses to protect your sleep pressure. • Total Darkness: Use black tape to cover LED lights on appliances and wear an eye mask to ensure your brain doesn't think it’s still daytime. Dietary Habits for a Quiet Mind • Stop the 2:00 AM Wakeup: If you eat sugar or refined carbs before bed, your blood sugar crashes in the middle of the night, causing an adrenaline and cortisol spike that wakes you up fully alert. • Avoid Late Snacking: Snacking at night leads to insulin resistance, which is the primary cause of frequent urination (nocturia) that breaks your sleep cycles. • The Alcohol Myth: While alcohol may make you drowsy, it prevents you from entering deep, restorative sleep because your body must focus on detoxification rather than repair. Environmental & Nutritional Hacks • The Temperature Secret: Keep your room cool (ideally 65°F/18°C) but keep your feet warm with socks or a specific blanket. Cold feet interfere with the hypothalamus’s sleep-signal thermostat. • Magnesium and B1: Take magnesium glycinate an hour before bed to increase GABA and relax your muscles. Vitamin B1 is essential for stopping "brain chatter" and nervous tension. • Nose Breathing: Practice conscious nose breathing (4 seconds in, 5 seconds out) to balance CO2 and oxygen levels, which calms the autonomic nervous system. • Minimise EMF: Keep your cell phone and electrical cords away from your head, or put your phone on airplane mode to prevent electromagnetic fields from blunting melatonin. Consistency is key: Go to bed and wake up at the same time seven days a week—the ideal window is usually between 9:30 PM and 10:30 PM.