Eighty percent of human growth hormone is produced between the hours of 10 p.m. and 2 a.m. This same window is deemed optimal for deep sleep, which lasts roughly 20 to 40 minutes and precedes REM sleep. It is also known as slow-wave sleep (SWS), N3, and delta sleep deep sleep is critical to the body’s restoration and growth. It bolsters the immune system and cell regeneration, strengthens muscles and bones, slows brain activity, and reduces blood pressure. Maximizing outdoor light exposure in the morning decreases your body’s production of the sleep-inducing melatonin hormone while promoting the release of cortisol, which tells the body to wake up. Throwing open your curtains to let the sun in or eating breakfast on the porch or by a window provides a free morning boost. dark days of winter or in locations with limited sunlight, night owls can invest in a UV lamp, light box, or sunrise alarm that simulates a natural sunrise. By mimicking the natural light exposure that influences our internal clock, these alarms aim to create a gentler waking experience that can help us get up and go. In addition to getting morning sunlight, experts note that it’s important to halt screen time 30 to 60 minutes before bedtime. Screens emit blue light, which mimics sunlight and inhibits the body’s production of melatonin. Research has found that exposure to blue light emitted by electronic screens can disrupt circadian rhythms, leading to sleep delays.
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