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standing pretty much right next to your head, it’s heavily impacting your sleep as well as your natural state. Remove all electrical items from your bedroom and leave them as far as possible.
Another very important aspect is oxygenation of your sleeping space. According to Elizabeth Baker, thousands of years ago there was about 55% oxygen in the environment, compared to the 12%-19% that is currently in our atmosphere. In our bedrooms, the percentage is about 6%. This is because we do not open our windows to allow adequate air circulation meaning we breathe the same stale air for 8 or 9 hours per day. Without proper oxygenation, your body cannot fully relax and detoxify, which means poor sleep and poor health. If you open your windows even a little bit (it doesn't matter if its winter or summer, your window should always be open at least a crack to let fresh air in), remove all electrical items, and conduct some relaxation and breathing exercises when you go to bed, your overall sleep quality and wellbeing with greatly improve. There is another interesting fact; exposure to even dim light at night, such as a glowing TV screen, could prompt changes in your brain that lead to mood disorders -- up to and including depression. Researchers placed hamsters in sleep environments with different lighting conditions. After eight weeks, the hamsters were tested for behaviors that might suggest depression. According to Live Science: "The hamsters exposed to light at night showed behaviors indicative of anhedonia (depression-like response in which one does not find pleasure in favorite activities), and changes in the hippocampus of the brain. If the same mechanism is at work in people, then [according to the researchers] 'people might want to try to avoid falling asleep with their TVs on all night, or they might want to try to minimize light exposure during the night'". Sleeping in total darkness is a crucial part of sleep hygiene that many overlook. Exposure even to a dim night-light may cause physical changes in the part of your brain called the hippocampus, which, as this Ohio State University hamster study showed, can set the stage for depression. In fact, sleeping in total darkness is so important that nighttime light has been dubbed ―light pollution‖ by the International Dark-Sky Association (IDA). Light pollution refers to ―any adverse effect of artificial light, including sky glow, glare, light trespass, light clutter, decreased visibility at night, and energy waste,‖ as defined by the IDA. More subtle examples of light pollution are the strips of light that sneak in around your curtains at night, or even the soft blue glow of your clock radio.
All of these have the potential to negatively impact your health by altering your circadian rhythms. IDA writes: ―Light pollution wastes energy, affects astronomers and scientists, disrupts global wildlife and ecological balance, and has been linked to negative consequences in human health.‖
Light pollution has been shown to disturb animals and ecosystems, including the following:
Interfering with bird migration -- causing birds to collide or circle lights until they die of exhaustion. Disrupting the behavior of sea turtle hatchlings, which navigate by the light of the moon. Manmade coastal lighting confuses them, drawing them away from the ocean instead of toward it. Interfering with the communication of glowworms and fireflies. Nighttime lighting from sports stadiums disrupts the mating activity of nearby frogs.
And now, it appears that nighttime light may physically alter your brain and set you up for depression.
Our whole universe works by laws and principles, each and every galaxy, planet, and star has evident laws that it must obey, otherwise existence would not be possible. Our body is not any different. Each of our organs and processes has a specific time when it is in maximal or minimal activity, and when it is detoxifying and resting. If we do not follow our natural bodily rhythms, we are asking for trouble. Sleeping within a proper time allows your body to reharmonize, rest, and restore.
Your mind and psyche rests between 9 and 11 pm so if you do not rest within this time your intelligence and rationality will suffer and decrease. The noticeable degradation happens slowly over time, and those who tend to sleep late, might not notice the negative effects right away. The first ―symptoms‖ of a late sleeper are reduced concentration, inability to focus, increased anxiety, increased bad habits (eg. Smoking), reduced will power, and increased need for food, sleep, and human conflicts. If not corrected, this will lead to chronic psychological and mental fatigue and chronic anxiety and stress, which most people try to reduce by smoking or drinking alcohol. These common bad habits are usually a result of an improper sleeping regime and can be easily corrected in most cases.
Also, the blood vessel regulation suffers resulting in high blood pressure, headaches, and other ailments related to blood pressure. Psychological stupor, weakness, a tired gaze, headaches – are all symptoms of a fatigued mind.
what to do in the face of life’s difficulties or problems. The mind will have trouble making decisions, making and keeping short and long term goals, and learning new things. This is clearly evident in high school and university students; as soon as they start staying up late and getting little sleep, grades and personal life starts to suffer. Usually a very small percent of all teenagers and university/college students know what they are going to do after they graduate, or what life path they would like to take, this is directly due to their improper sleeping regime. If the mind is exhausted, it cannot make proper judgements and decisions, in the short term as well as the long term. ―Children’s brains are in a growth stage until the age of 21, and the majority of that growth occurs while children sleep, so even a short reduction in sleep time — even as little as 15 minutes — can have detrimental impact on academic performance.‖ - Says Sleep Habits and Academic Performance study. ―People with chronic stress report shorter sleep duration, worse sleep quality, and more daytime functioning impairments, according to a research…Results indicate that poor sleep may be a potential cause of stress; individuals who report more fatigue and less total sleep are more likely to report more stress‖ - ScienceDaily (June 10, 2009) ―Association exists between couples' sleep quality and the quality of their relationship‖ - ScienceDaily (June 15, 2009) ―The surprise is how much sleep affects academic performance and emotional stability, as well as phenomena that we assumed to be entirely unrelated, such as the international obesity epidemic and the rise of Attention Deficit Hyperactivity Disorder. A few scientists theorize that sleep problems during formative years can cause permanent changes in a child’s brain structure: damage that one can’t sleep off like a hangover. It’s even possible that many of the hallmark characteristics of being a tweener and teen — moodiness, depression, and even binge eating — are actually symptoms of chronic sleep deprivation.‖ ―..The effect was indeed measurable —and sizable. The performance gap caused by an hour’s difference in sleep was bigger than the normal gap between a fourth-grader and a sixth-grader. . ―A loss of one hour of sleep is equivalent to [the loss of] two years of cognitive maturation and development,‖ Dr. Avi Sadeh
Studies have shown that students who sleep less score an average of 7% lower than the rest. People who do not fall asleep between 9 and 11 pm will be in constant stress, worry, and anxiety, they will be irritated, angry, and be very conflicting. In other words, psychological instability develops, which carries serious consequences.
When your nervous system is not properly rested, a general weakness and fatigue will plague the body. Psychological and nervous degradation will follow as well. The biggest effects are imbalances in the overall function of the body, leading to a lowered immunity and the development of chronic diseases (a large number of studies has been conducted linking a close relationship between sleep and immunity, as well as overall health). If the sleeping schedule is not fixed, the body may reach a critical situation which will be the base for serious negative changes in the nervous system, as well as all the internal organs.
If the person does not sleep from 1 am to 3 am, his emotional strength (feelings) will suffer. This leads to emotional weakness, irritability, touchiness, aggression, antagonism.
If not corrected over time, emotional strength will diminish. This leads to increased irritability and touchiness. Since women are more emotional than men, sleep during this time for them is a lot more important (emotional disturbances will be seen much sooner than in men). Emotional exhaustion may eventually show, leading to bouts of hysteria and emotional outbursts. This may also lead to psychosis where fits of arousal are followed by deep emotional depression. These imbalances also lead to decreased perception of the world through the five senses, lowering their sensitivity making everything seem plain. In conclusion, it is strongly recommended, for your own health and wellbeing, to go to sleep between 9 and 10 pm to avoid serious physical and psychological ailments.
Waking up at the appropriate time is just as important as going to bed at the appropriate time. Every living thing on earth wakes up in the morning before sunrise, and only we humans, who think that we are above nature, have decided to overlook the most simplest of laws. The philosopher Aristotle said, "It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom." All ancient scriptures talk about the importance of waking up early. This is because each time of the day is divided into different categories, morning being the most positive and full of energy. The sun, apart from its physical effects, also has psychological and energetic effects on all living things. Waking up before sunrise enables one to accept the most positive and beneficial effects from the sun. If you notice people who wake up before sunrise, they are always in a positive mood, have a better outlook on life, have more energy, and are generally much happier. This is not a coincidence. This is why most professional runners, bodybuilders, olympic athletes, and health conscious individuals always wake up early - to be healthy and full of energy.
Waking up before sunrise has been described in many ancient scriptures, such as Ayurveda, to be one of the most beneficial practices that one can take part in. And science nowadays has been confirming these long standing traditions.
4-5 am – From a pessimist, one will become an optimist and will easily be able to progress spiritually and mentally. The energy to overcome oneself and an increase in willpower will be immense, anger and depression will disappear. Vitality of life will be at a maximum. 5-6 am – Will be able to keep good health and vigor of the body and soul for their entire life. 6-7 am – Wakes up after the sun and thus does not accept the energy of the sun. Physical and mental health will be much lower, and the energy to overcome oneself and willpower will be lower. 7-8 am – They are guaranteed to have much lower physical, psychological, and mental energy throughout their life. The days will be spent in anxiety, restlessness, mental alertness and focus will be low, and feelings of lack of energy will fill the body. The energy to overcome oneself will be much lower. 8-9 am – These people are unable to see their negative character traits and generally have bad habits. They will be unlucky, disappointed, and even develop serious illnesses. They will not be able to change much at all in their life. 9-onwards – Depression, anger, apathy, no will to live, disappointment with their fate, fear, mistrust, suspicion, will believe all negative things they see or hear will happen to them, uncontrollable bad habits, serious illnesses, premature aging. Although not everyone might see these positive qualities right away, a constant schedule will definitely show these changes over time; nothing is instant. All it takes is just one week of waking up before sunrise to notice numerous health benefits including more joy, happiness, more energy and a much better outlook on life.