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Frigid Days and Two-Hour Delays

Four Ways to Tackle Frigid Days and Two-Hour Delays

It’s 8:00 pm on a Monday night and you find out that there is a two-hour delay on Tuesday due to the arctic temperatures and heavy snow. This can only mean one thing: EXTRA SLEEP. Great, because you’ve been so tired lately. Or you just haven’t been motivated to get out of bed in sub-zero weather.

Sleeping in is a wonderful indulgence. However, during the winter, our morning productivity tends to be directly related with the temperature – zero. Gone are the radiant mornings of sunrise jogs and breakfast extraordinaire. Do you find yourself waking up with just enough time to brew a single-serve cup of coffee and throw on the first outfit that doesn’t have wrinkles in it before you head out the door? Alas, here are four ways to enhance your sleep and make the most of your morning. 

Bed Timing

It’s not always about how much you sleep as the type and quality of sleep you are getting. There are four different stages of the sleep cycle along with the infamous Rapid Eye Movement (REM) phase. Your body is constantly going through the sleep cycle, which lasts about 90 minutes. The REM stage is important for many reasons, and is the worst stage to be unnaturally awakened in. If you consistently wake up groggy and unrested, interrupting your REM cycle could be cause. This website uses the typical REM cycle to calculate when you should go to bed, or the best time to set your alarm, so you can maximize your REM time and wake up refreshed and ready for the day.

Aging, certain drugs, and alcohol are some other external factors that can affect your sleep architecture

Supplements

Internal factors such as chemicals and hormones also regulate sleep. In many cases, a hormone imbalance – whether too much, too little, or not enough at the right time – affects your sleeping and waking pattern. A normal individual’s day is sort of like a reverse roller coaster. Cortisol hormone typically spikes in the morning, then gradually decrease throughout the day. By nightfall, melatonin levels rise, your body winds down, and the sleep-wake cycle is a well-oiled machine. Is your roller coaster full of a little more ups and downs? You should consider testing hormone levels and trying a supplement.

  • Melatonin – taken before bedtime, melatonin helps naturally induce sleep (your body produces it, but sometimes doesn’t release enough at the right time).
  • Cortisol Manager™ – People with high cortisol levels in the afternoon and evening have a hard time “winding down” at bedtime and may have trouble falling into a deep sleep.
  • Adrenal Supplement™ – If it takes you a couple hours before you can “get going” in the morning, your a.m. cortisol levels could be low, resulting in day-time fatigue, and possibly higher evening cortisol levels. 

As always, before beginning any supplement, you should review your symptoms and current medications with a doctor. At Village Osteopath, Dr. Nall uses a test that measures your cortisol levels throughout the day to determine which treatment regime would work best for you. All supplements listed above are available for purchase through Village Osteopath.

Morning Mojo

I’m not sayin’ you should pop out of bed like a pogo stick. Try changing up your morning routine in one of two ways after your alarm goes off:

  • Hit ‘SNOOZE’ then lay in bed for a couple minutes and prepare your mind and body for the day ahead before waking up and resuming your routine. Wake up on your own before the next snooze alarm goes off, and don’t you dare shut your eyes during this exercise!
  • Get out of bed (no matter how hard it is), open your curtains or turn your lights on, then do a couple simple stretches. You tell yourself that you’re only going to be out of bed for a little, but the simple combination of movement and seeing natural light may be what you need to start your day the right way!

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Village Osteopath
15510 Herriman Blvd
Noblesville, IN 46060
(317) 491-5272
(317) 324-3183 (fax)
info@villageosteopath.com