Everyone knows that sleep and rest are important, but what you may not know is that when you sleep has a profound effect on your health, especially that of your breast, prostate and heart. Over 5,000 years ago, Ayurveda, stressed the importance of going to bed by 10 PM and getting up before 6 AM. Recent research has confirmed that sleeping during this time period does indeed appear to be optimal for your health. Moreover, if you routinely, violate this "natural law", the consequences can be profound, Research shows that consistently staying up until midnight doubles the risk of obesity, heart disease, and several types of cancer.
Recent studies have highlighted significant health risks associated with night shift work, especially for nurses, due to circadian rhythm disruption and prolonged exposure to artificial light at night. This disruption suppresses melatonin, a hormone that regulates sleep and has anticancer properties, increasing the risk of several types of cancer, particularly breast cancer among women. Melatonin is best known as the "sleep hormone"; however, it is also extremely powerful in protecting against and fighting breast cancer - but only if you go to bed at the proper time and make the room your sleeping in as dark as possible by turning out all lights and pulling the shades.
Scientists have discovered that when darkness falls, the pineal gland in our brain produces more melatonin. As the hormone rises, your start to feel sleepy. The moment you fall asleep, the level of melatonin goes much higher. But here's the catch: Melatonin doesn't rise very high unless you've gone to bed at the proper time and the room you are in is very dark. Any type of light, can affect melatonin levels.
If you have been diagnosed with breast cancer, going to bed early in a dark room is particularly important. Breast cancer tumors in laboratory animals exposed to constant light grow seven times faster.
The bottom line is: Melatonin is a powerful weapon against breast cancer. To make optimal use of it, all you have to do is simply go to bed by 10 PM, pull down the shades, and turn off all the lights.
Tips for a good night's sleep
- Eat three nutritious meals a day. The evening meal should be light and early.
- Exercise regularly, preferably early in the morning. If you exercise late in the evening, it may keep you up.
- Go to bed by 10 PM.
- Eliminate or restrict stimulants such as caffeine.
- Do not bring work-related material into the bedroom. Light reading is preferred.
- A warm Epsom salts bath, or a foot soak, and a massage of hands and feet before bed can aid in relaxation.
- Stress can definitely interfere with sleep. Therefore, practicing an effective stress-reducing technique such as Yoga Nidra, Qigong or yoga can be very beneficial.
- Enjoy herbs that help you unwind. Women's Balancing Sleep Blend was created specifically for women that struggle with sleep and contains herbs that help calm the nervous system and balance hormones.
If you have trouble with falling asleep, please try the gentle natural approaches presented above rather than using chemical medications, which can disrupt the self-healing capabilities of the body during sleep. Consider establishing an evening wind-down ritual that is relaxing to you. Watch here for Ayurveda's suggest evening routine > Ratricharya
