Dr. Dawn-Elise Snipes explains how poor sleep disrupts your circadian rhythm and triggers inflammation, fatigue, and brain fog. Keep your bedroom cool and dark, stick to a consistent sleep schedule, use warm dim light before bed, and try pink noise to boost relaxation and growth hormone release.
68 to 72 degrees (Fahrenheit).
About 2500 kelvin.
About a 25-watt (or 25-watt-equivalent) light.
Poor sleep, which can be caused by disrupted circadian rhythms and it disrupts your circadian rhythms. But poor sleep contributes to fatigue, irritability, brain fog, difficulty controlling negative thoughts, and yes, stress and inflammation. Because fatigue, irritability, brain fog and negative thoughts are all stinking. Stressful Sleep hygiene As I mentioned earlier, have a routine, but have a wind down or a relaxation routine that you do at the end of your day. You come home, you get changed out of your work clothes, you eat dinner, you do something to relax, maybe you take a shower, then you go to bed. Try to be consistent in the times that you wake, awaken and go to sleep. We sleep better when it's cool. 68 to 72 degrees is what they say. You want to use warm dim lights two hours before bed. About 2500 kelvin. That's almost like candle glow. And I say dim when you're talking about incandescent lights. It would have been like a 25 watt light or a 25 watt equivalent if you're using LEDs. But really dim lights, it's enough to get around. You're not going to stub your toe because you can't see anything, but it's also enough that your brain's starting to say, oh, you know, probably not the best time to read. You want to sleep in darkness, and that includes blocking out the full moon. Sleep in darkness as much as possible. If you feel comfortable wearing a night mask, great. Have no noise, so it's a quiet room. Or use white or pink noise. I find white noise annoying because of its. It's balanced across all levels of the noise. The sound spectrum and the high pitches really bug my ears. I've got tinnitus anyway, so I don't like white noise. But pink noise is more like waves crashing or leaves rustling. Tends to focus on some of the lower tones in the musical scale or whatever. But they found that pink noise actually helps a lot of people relax and sleep better. And they have shown that it also increases the release of human growth hormone.
