Inadequate sleep can lead to weight gain, memory problems, heart disease, increased chances for a stroke or heart attack, high blood pressure, reduced cognitive function, decreased ability to operate a vehicle, and much more. Sleep and rest are critical – this is why God appointed one day in seven for man to rest!

LEARN HOW YOU SLEEP

Unlike a normal clock, not every person’s biological clock keeps the same time or even at the same pace. Have you ever heard someone say, “I’m not a morning person”? Maybe you’re that person! Well, there is actually a good reason for that – some people are wired to be more productive in the morning than at night, and vice versa. You can take the chronotype quiz created by sleep Dr. Michael Breus. He helps you identify your sleep pattern so you can structure your sleep for optimum performance.

TRACKING

Its one thing to measure the lenght of time you sleep. But how do you measure the quality of sleep you get each night? How do you explain the mornings when you wake feeling refreshed after only 6 hours of sleep, yet wake feeling groggy after an impressive 8 hours or more? You can keep a simple sleep journal, download a low-cost sleep tracker app, or invest in some remarkably helpful wearable technology.

BED TIME

Not sure when to go to bed? Go to sleepyti.me and enter the time you need to wake up. sleepyti.me will use the 90 minute sleep cycle to give you different options for when to go to sleep. Take note of how long it takes you to fall asleep (On average, it takes people about 14 minutes to fall asleep).

NATURAL LIGHT

Our bodies are very attuned to the rise and fall of the sun, and when the sun sets in an environment without artificial light, a hormone called melatonin is produced. Vitamin D is inversely related to melatonin and should always be consumed in the morning. If you take Vitamin D at night, it can impede the production of melatonin. Melatonin creates that sleepy feeling, and it tells us that its time for bed. You can purchase a set of Blue Light Blocking glasses to wear in the evening. Or you can instal f.lux on your desktop to mimic the change of daylight on your computer.

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