A Few Simple Lifestyle Adjustments
May 09, 2017
Did you know that our predecessors used to enjoy much better sleep quality than we do today? There are several reasons for this phenomenon. Lifestyle is obviously the most important one. We live in a hectic world and we're riddled with stress and anxiety. Chronic stress may be beneficial in short bursts but when it becomes a long-term thing, it leads to serious health issues. Insomnia is one of them.
Would you like to learn how to sleep like a caveman? There are a few lifestyle changes you'll need to make in order to improve sleep quality. The good news is that most of these changes are really easy to introduce.
One of the main differences between us and our predecessors is that they used to spend a lot of time under the shining sun. We usually spend a lot of time under the artificial light in the office. Going outside and engaging in some physical activity will help you sleep much better.
Have a walk in the morning before heading to the office. You need about 15 to 20 minutes of direct sunlight exposure to enhance vitamin D production and to also regulate melatonin levels. It's also very important to have complete darkness during the night.
Get rid of the TV, the computer and the tablet in the bedroom. Complete darkness is once again related to melatonin production and it can enhance sleep quality significantly.
If you don't have a regular sleep schedule, your body will be confused. Going to bed at 11pm one night and at 3am the other isn't going to contribute to enhanced sleep quality. Cavemen went to sleep after the sun went down every single night.
They put off the campfire and started catching some z's immediately. The best sleep is the one you have in the hours until midnight. Thus, it's a good idea to start going to bed earlier. Making such an adjustment will require some time but you'll see the benefits in a few nights.
Even if you can't go to bed at nine or 10pm, you should at least attempt to fall asleep at the same time every night. Creating such a schedule and getting into a routine will make it much easier for your body to switch off automatically around the same time every night.
This one is probably the most challenging adjustment but it's also the one that will give you the best results. Chronic stress elevates cortisol levels in the blood. Cortisol is known as the stress hormone and it can wreak havoc on your endocrine system. Cortisol is a stimulant, its main purpose is to keep you alert. Thus, high levels of cortisol are correlated with a higher risk of insomnia.
Chronic stress is a contemporary problem. Cavemen didn't have to deal with intellectual, emotional and professional fatigue. Elevated cortisol isn't conductive solely of poor sleep quality. It can contribute to many other health problems like migraines, obesity and even heart disease.
There are many things you can do in an attempt to deal with chronic stress. Exercise is one of the best possibilities. It releases feel-good hormones and physical activity on its own can be sufficient to improve sleep quality. Having a walk in the park, meeting with friends, playing with the kids, practicing a favorite hobby and meditation are also excellent stress busting options.
Getting good sleep is dependent on a healthy, active lifestyle. If you're a couch potato or a workaholic, you'll have to get moving. A few simple strategies from the past can still deliver excellent results today. On top of that, adopting a "caveman lifestyle" can lead to a range of additional health improvements. Give it a try for a few weeks and chances are that you'll notice massive improvements almost immediately.