You've probably heard the saying from Ben Franklin that, "Early to bed, early to rise makes a man healthy, wealthy, and wise." Of course this is great advice, but did you know that there are some important scientific reasons why?

These days, too little sleep and too much stress are common problems for many of us. That's why I've written this special two-part series that explains what happens in our bodies when we don't get enough sleep, and why relying on sugar and caffeine are the worst things you can do to feel more refreshed and energized.

Early to Bed

Evolution has designed our bodies to follow a number of natural rhythms. The movements of the sun, the moon and the earth literally govern all of our hormonal rhythms. Our relationship to the sun, for example, directs the seasonal influences on our bodies. At different times of the year, the length of the day is different and this fact has shaped our behavior for most of human history.

In winter for example, it is normal to go to bed earlier and get more sleep. It's cold too, which encourages us to stay in bed in the morning. In summer, it is warmer and the days are longer so we tend to be more energetic. More daylight also lends itself naturally to longer workdays or play days. The spring season gives us a nice slow transition into the more energy expressive summer season, while fall gives us a nice, gentle transition into the more restful winter season.

It is the rising of the sun that triggers the hormones that wake us in the morning and the setting of the sun that triggers the hormones that enact rest and repair during the night. If you are physically active, especially if you're an athlete, missing out on rest is particularly damaging. You end up missing out on needed physical repair time and injury becomes far more likely. I've consulted with many athletes experiencing this very problem over the years.

When you stay up past 2:00 am, be it partying, working the night shift or getting up to care for infants, you'll start displaying nervous system fatigue. This often shows up as headaches, muscle twitching in the face and around one or both eyes. Additionally, anyone that misses the optimal sleep cycle, even if they sleep later into the morning, will not get the same degree of restoration as if they had gone to bed by 10:00 pm because the repair cycles are driven by solar, lunar and terrestrial forces, which really don't care about what shift you work or late night TV! When this continues, even for a few days, this is when the caffeine/sugar cycle can really sink its claws into you.

Tips for Getting to Sleep at Night

Today, we are quite literally bombarded with electromagnetic pollution and overly stimulated by artificial light sources, such as lamps, TVs, digital alarm clocks and any number of light (and electromagnetic) emitting appliances that may be near us when we sleep. This is critical to understand because our bodies are extremely sensitive to all types of light, and extremely sensitive to the need for sleep too! These light sources can trigger the awakening/stress hormones, making sleep difficult. This means not only a loss of sleep, but that the quality of your sleep diminishes.

These effects begin to stack up on one another as lack of sleep is interpreted as a very significant stress input by your body. This triggers further production of stress hormones. These hormones further disrupt your sleep duration and quality, blocking your ability to regenerate your bodily tissues and systems.

Here are some tips to help you get to bed by 10:00 pm so you don't miss your body's natural repair cycles:

1. Get up with the sun. I recommend rising at 6:00 am in the beginning because that way you will naturally be fatigued by the time 10:00 pm rolls around. Early rising is better for the body than late-night activity if you need to get more work or studies done.
   
   
2. Dim the lights in the house about 2 hours before bedtime. If possible, use natural bees wax candles. Typical electrical lighting is very stimulating to the part of the brain that is both light and time sensitive. Remember, electric lights appeared very recently in our evolutionary history. They trick your brain into thinking that the sun is coming up at midnight and your body into releasing stress hormones to prepare you for another day's work! That really disrupts sleep patterns.
   
   
3. Try using some essential oils. Oil of lavender is great in bath water or mixed with some cream and massaged into the front of the neck, stomach, along the spine and in the groin region as well as on the feet. Mountain Rose Herbs makes great oils, and they have a special blend called Sleep Ease Oil which, when rubbed behind the knees, works well for aiding your sleep.
   
   
4. If you can tolerate milk, warm organic milk helps release the neurotransmitter tryptophan, which often makes people drowsy. You'll know if you cannot digest dairy products well or are lactose intolerant if you suffer from bloating, abdominal cramps, nausea, gas and diarrhea within 30 minutes of eating a dairy product. You may also wake up with a stuffy nose and excess sleep in your eyes after eating dairy as well.
   
   
5. Try unplugging all electrical devices in your room for a few nights. The electromagnetic pollution from electrical devices keeps a lot of people from sleeping well.
   
   
6. Leave your window partially open at night so that you can keep fresh air in the room and don't let the room get too warm either. People typically sleep best when there is fresh air in the room and it's about 60-65 degrees. If it's too warm, you will sweat and feel stuffy and that's a form of stress to the body. Again, out come the stress hormones and goodbye deep sleep.
   
   
7. There are some excellent music selections that will help you sleep these days, too. I find nature sounds helpful. Most music stores have a section of music to help people relax and sleep. Keep the volume low enough that it's not disruptive. In my experience, the right music can work like a charm!
   
   
8. Shower or bathe before bed. If you don't have a whole-house water filtration system, purchase a shower or a bath filter to remove chlorine. Coming to bed clean and fresh has a relaxing effect. Be sure not to put any mass-market, non-organic commercial scents, oils or hygiene products on your body at night. Most of these products are loaded with toxins that elevate stress hormones. If you are already sleep challenged, I recommend that you stop using commercial body care products, particularly before bedtime. It can make a huge difference!
   
   
9. Make sure the windows are well covered. Even the smallest amount of light can wake some people up. This is one of the most common causes of premature awakening. Streetlights, flashes of light from cars driving by, and the sun rising in the morning can all put an end to a lovely sleep in a flash.
   

Be sure to check out Part 2 of my article next month to learn more about why sugar and caffeine are not your allies when it comes to getting a handle on stress. Also, check out my "Ways to Reduce Stress" download complete with exercises to help you decrease stress. In the meantime, here's to many good nights of sleep for you!

Ingo Logé is a clinical nutritionist and lifestyle educator who specializes in the creation of individual lifestyle and nutritional programs. With many offerings clients receive expert coaching, assistance and recovery with hormone imbalances, immune system dysfunction, sleep, stress and digestive issues, cleansing/detuning, revitalization, advanced food finger printing and metabolic typing, relief of chronic and acute symptoms, allergies, mind-emotion re –pattering (NLP) and therapeutic lifestyle coaching. Learn more at www.TheWellnessCSI.com.