• My EVO
  • FAQ
  • Careers
  • Contact Us
evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
  • What is Evo
    • What is Evo
    • Philosophy
    • EVO Manifesto
    • EVOMOVE
    • EVO Academy
  • Training
    • Training
    • Personal Training
  • EVO CLUBS
    • EVO Vienna Berggasse
    • EVO Vienna Mariahilfer Strasse
    • NEW – EVO Vienna Schleifmühlgasse
  • Blog Evo
  • JOIN NOW
  • Free Trial
EN
✕

4 Ways to Re-balance Melatonin for a Better Sleep

8th November 2017
4 tips for a better sleep / Besser schlafen: 4 Tipps

Urban lives are filled with sleep saboteurs. We wake up early, grind the day away at our desks, hit the gym after five, head home for dinner, then stare at the bright screens of our gadgets until we head into the land of nod.

But as the sun goes down, melatonin (the sleep hormone) starts to rise. This hormone is governed by lights in our environment – meaning artificial light from bulbs, phone screens, TVs, laptops and other devices can cheat us out of that late-night sleepy feeling.

Circadian rhythms are crucial for a better sleep, but melatonin is a key player in balancing these sleep patterns. It lowers blood pressure, glucose levels and body temperature to make sure we wake up refreshed and ready for the day ahead.

There are ways to support healthy melatonin levels, especially if yours are out of sync. Avoid melatonin supplements, which can prevent the brain from producing melatonin naturally. Instead, implement these 4 changes for a better sleep and watch your energy levels peak.

4 TIPS FOR A BETTER SLEEP

1. STICK TO YOUR SLEEP PATTERN

As tempting as it may be to sleep until noon on a Saturday, you’ll probably still find that your head is in a fog at work come Monday. To create a healthy circadian clock, you need to develop a consistent sleep pattern that has you in bed around the same time every night. Sleeping in – even if it’s just at the weekends – can weaken your body rhythms and make it harder to sleep at night. Focus on around seven to eight hours of sleep every night to prevent fatigue.

2. BRING LIGHT INTO YOUR LIFE

As we know, bright lights delay your melatonin kick – but not during the day. The brighter the rays we expose ourselves to, the stronger our body clock is. The best way to up your light-levels is by soaking up the sun, ideally at the start of the day when it’s at its brightest. If catching the rays isn’t always that easy, light-therapy boxes can give out a whopping amount of rays in very little time.

3. DITCH THE GIZMOS AT NIGHT

Tablets, phones and late-night Netflix binges can disrupt melatonin production. For a better sleep stop looking at them around an hour before you go to bed and completely remove them from your sleep space to prevent the temptation of staring at them. A little yoga, meditation or just some deep breathing can help instead. Not only that, the electromagnetic frequencies smartphones emit can also contribute to sleep disruption, leading to messed-up hormones and tiredness.

4. BLACK OUT YOUR BEDROOM

Amp up your melatonin levels for a sound and better sleep by making your room pitch black at bedtime. When it’s dark, our sleep-regulating chemicals are produced in the brain’s pineal gland. Optic nerves in our eyes tell our cells that respond to light and dark signals when it’s time to wake up. When light is present, they’ll kickstart cortisol levels (the stress hormone) and reduce melatonin – making your sleep-wake cycle totally out of whack.

Share
0

Recent posts

Knieschmerzen | Knee pain
12th March 2019

Knee pain? Here’s how to tackle it with 3 functional exercises


Weiterlesen
Avoiding muscle cramps / Muskelkrämpfe vermeiden
15th December 2017

Avoiding Muscle Cramps During Exercise


Weiterlesen
Post Workout Recovery / Erholung nach dem Workout
6th December 2017

Maximize Your Post Workout Recovery


Weiterlesen

Recent Posts

  • 5 benefits of weighted vests

    5 benefits of weighted vests

    22nd March 2023
  • Workout of the week: 20-min superset workout

    Workout of the week: 20-min superset workout

    20th March 2023
  • What is mobility training & why it should become part of your routine?

    What is mobility training & why it should become part of your routine?

    15th March 2023
  • Workout of the week: 10-min no-equipment cardio workout

    Workout of the week: 10-min no-equipment cardio workout

    13th March 2023
  • Off with the shoes: barefoot workout benefits

    Off with the shoes: barefoot workout benefits

    8th March 2023

EVO AUSTRIA

Address
Lifestyle Concept Austria GmbH
Wehlistraße 66, 5. OG
1200 Wien

E-Mail address: info@evofitness.at
Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

MEMBERS

  • My EVO
  • FAQ
  • Careers
  • Contact Us

DON’T MISS OUT ON OUR NEWS!

Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

I agree to the processing and storage of my personal data in order to receive EVO’s communications.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

© EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
EN
  • No translations available for this page
  • My EVO
  • FAQ
  • Careers
  • Contact Us