The tensions in work make entrepreneurs always face exhausted situations at the end of the day but could not sleep, and then start a new day like they have never been to bed. Moreover, their necks can be hurt without a rest enough in a long time.
Recently, articles in Forbes by author Susan Adams introduced a method to terminate insomnia and depression just by adjusting the light intensity which we receive during the day. That content is quoted from the book “Chronotherapy” Dr. Michael Terman and Dr. Ian Mcmahan.The book points out that people are very sensitive to the time and intensity of light. Therefore, who is frequently exposed to artificial light in the working offices, doesn’t do any exercises or play sports or take the trip, days off will fall into depression and insomnia easier. Book guides how to set up the biological clock to improve sleep quality, increased alertness and inspiring in work.
Not getting enough light
Sleep is regulated by the activity of the pineal gland which is also known as the pineal gland, epiphysis cerebri, epiphysis, conarium or third eye. It is a small endocrine gland in the vegetative nervous system. It creates melatonin derived from serotonin, a hormone that acts on the sleep-awake rhythm and seasonal functions. Its shape is like a cedar nut (so it is called that name) and is located near to the center of the brain, between the two hemispheres, in the grooves of the two hills of the brain.
Sleep is under the control of the pineal gland. Furthermore, the pineal gland is like biological clocks of humans and directly affected by the intensity of received light. For example, when the sun goes down, your body will feel the darkness and began to create those signals to the pineal gland to make an order to go to sleep. This explains why most people would be sleepy at night and awake during the day. Some people have to use a pillow for neck pain to relax their neck at least.
However, when the biological clock is wrong, you will often feel sleepy and not awake enough during working hours. One of the main reasons is that the body receives the wrong light signal; causing pineal gland becomes paralytic or produces melatonin to sleep wrong time. Fatigue Syndrome by wrong biological clock can be seen clearly in night workers or people who have a business trip or traveling to a different time zone country.
Entrepreneurs always spend working days in the office with low light intensity than sunlight. Then, at night, they are covered by the artificial light, such as computer monitors, televisions, lamps … which makes their bodies are disturbed and always get the wrong signal to transfer to the pineal gland.
At the same time, the age is also a direct impact on the quality of sleep. The authors point out that, at the age of puberty will only feel sleepy at midnight or 1am as well as sleep at 9 pm is nearly impossible. Meanwhile, the elderly will begin to fall asleep earlier – at 8 pm then they can wake up at 3 am. That’s because the biological clock becomes weaker, the pineal gland produces less melatonin when people are older.
Using light therapy
By analyzing the importance of circadian rhythms, Dr. Michael Terman, and Dr. Ian Mcmahan offers effective solutions for the business community to improve their sleep.
The book also warns patients should not use drugs by themselves without any requirements of a doctor. Instead, the therapy will be safe with light and bring better and longer efficiency. The specific measures are instructed as below:
Walking, sunbathing: Take the time to do exercise or play sports such as jogging, walking under the sun. Natural light will help the body to adjust the circadian rhythm. One more benefit, physical activity makes the body tired to fall asleep because sleep is the natural needs of the body to regain balance. In usual, after a day of manual labor, we will have a good and deep sleep. Therefore, you can walk or bike under the sun to sleep easier. And sleep with a pillow for neck pain for your better sleep.
Having a “light box” cure insomnia This is a solution for someone who can’t get an amount of time to receive the necessary natural light. It is equipped with a 10.000lux intensity light box, equivalent to the amount of light received when a 40-minute walk on the beach at sunrise.
People who have trouble sleeping can sit in front of the light box at a time immediately upon waking. Also for those who have biological clocks paralyzed, after waking up 10 minutes, they should sit in front of a lightbox for 30 minutes. Those who can not sleep before midnight should set the alarm at 7 am and they sit for half an hour with the lightbox 10 minutes later after waking up.
Less artificial light: At night, turn off the lights in the house, you should also turn off the computer screen and not watch TV before going to bed. As well as you can use a pillow for neck pain so that your head and neck will be comfortable.
Correct the wrong time zone situation: Take a walk, sunbathe at least 30 minutes immediately after waking up.
Bath with warm water: it’s a great way to relax the body. The body feels sleepy when the body temperature starts to descend. Taing a hot bath before going to bed a few hours will let the body get a higher temperature then it will reduce quickly and you can fall asleep easier. However, abuse this method is dangerous because when soaking in hot water for too long can make you exhausted. Moreover, you can take a salt bath help the body to relax better.
There are many different reasons caused insomnia. The most importance is finding out what is your main reason so that you can have a suitable treat. With careful study results, we would like to provide one of the natural therapies which you can try to have a good night sleep as well as have enough energy for next long working day. With believable study results on above, we hope that when applying our suggestions, the business community will begin a new day full of inspiration, work efficiently and have a good sleep at the end of days. Besides that, you can consider getting a pillow for neck pain.