We should be most active in the morning. Winding down as the day goes on and relaxing in the evening
Be aware of your circadian rhythm.
When the sun goes down our bodies begin to activate the parasympathetic nervous system, release melatonin (sleep hormone) and reduce cortisol levels. The body starts to rest, physically and psychologically repairing and improving itself.
When the sun rises again we activate the sympathetic nervous system, release seratonin (‘get up and go’ hormone) and increase cortisol levels. The body starts to ‘metabolise’ quicker and the heart rate increases.
Ideally we should sleep when the sun goes down and wake when it rises.
Realistically try to be in bed by 10.30 and awake by 6.30.
Avoid raising your cortisol levels in the evening to maximise recovery by avoiding stimulants such as bright lights, caffeine and sugar in the evening.
Take regular breaks and make time to relax.
Avoid having a TV in your bed room which interrupts sleep with radiation given off.
Make sure your bed room is pitch black to increase melatonin.