Sleep:The cure all. Whenever I am feeling down or sick I go to bed earlier or allow myself to sleep in. It does wonders for my emotional state and sanity! Your body needs adequate sleep to heal itself physically and psychologically.
The Circadian Cycle is natural physiological cycle of about 24 hours that persists even in the absence
of external cues.
The cycles of light
and dark that result from the movements of the sun and planets affect nearly
all living creatures. Our sleep
schedules are still very much in tune with the sun and our environment. Whenever light stimulates your skin or eyes,
regardless of the source, your brain and hormonal system think its
morning. In response to the light, your
hormonal system naturally releases cortisol. Cortisol is an activating hormone that is released in response to
stress, light being a form of electromagnetic stress. This activates the body
and prepares it for movement, work, combat or whatever may be necessary for
survival.
Why You Can’t Sleep:
Stress- Night time worries and wakefulness.
Nutrition- Deficiencies can lead to difficulty falling or staying asleep. A lack of magnesium –key in relaxing muscles-
is associated with insomnia, and calcium is important in the production of
melatonin, a hormone that regulates sleep cycles.
Sleep Apnea- A chronic, serious condition that affects millions of people. Marked by pauses in breathing or shallow
breathing during sleep that may last from a few seconds to more than a minute
and can occur as many as 30 times or more per hour. If oxygen levels drop because breathing is
shallow or interrupted, the brain is triggered to wake up, so the overall
quality of sleep is dramatically affected.
Hormonal Shifts- Women are three times more likely than men
to have disturbed sleep patterns, and hormonal shifts may be one reason. When hormone levels surge or drop during
pregnancy, menstrual cycles, or menopause, sleep can be dramatically
affected.
Caffeine and Alcohol Consumption
Sleep Environment- Bedroom too warm, poorly ventilated, loud,
uncomfortable mattress, pillow….screen time (computer, TV) , exercise, arguing
too close to bedtime.
Excito-toxins- Aspartame, hydrolyzed vegetable protein, and
MSG are considered excite-toxins, a class of chemicals that overstimulates
neurons, causing them to fire rapidly and ultimately die. This effect is especially pronounced in the
parts of the brain that control sleep cycles.
MSG is found in large quantities in processed foods.
Blood Sugar-
If you blood sugar is unstable, you’ll likely wake at least once in the middle
of the night as your body becomes mildly hypoglycemic and your brain calls out
for energy. High-carb bedtime snacks are
of the main culprits, but even a sugary dessert can impact blood sugar and
interrupt sleep. Spicy, oily, or heavy
meals can also upset slumber.
Optimizing your Sleep/Wake
Cycle:
*Get
to sleep by 10:30 pm.
*Minimize
your exposure to bright lights, fluorescent lights, for at least 2 hours before
going to bed. This includes your laptop and phone!
*Sleep
in a room that is completely dark.
*Avoid
the consumption of stimulants after lunch.
*Eat
right for your metabolic type, particularly dinner.
*Drink
plenty of water. Half your body weight in ounces of water each day (ex:
130/2=65 ounces)
*Exercise!
*Try
unplugging all electrical appliances in bedroom.
*Chiropractic
*Acupuncture
*Massage
More Tips:
- Try
meditation or yoga before bed; deep breathing
- Use
black out curtains
- Wear
socks to bed-keeps your body heat in
- Wear
ear plugs-allows you to hear your heartbeat; blocks outdoor noises
- Use
an "eye pillow" that blocks out light,TempurPedic $42
- Use
an essential oil diffuser, air purifier
- Best
essential oils for sleep: lavender, chamomile, mandarin (DoTerra, Young
Living, Veriditas)
- Take
the TV out of the bedroom
- Wear
non-restrictive clothing to bed
- Take
a warm bath w/ Epsom salt before bed
- Drink
herbal tea (Sleepy Time/ Nighty Night Tea)
- Eat
foods that contain L-tryptophan.
- Melatonin/Sleep Supplements
- Have
sex-releases serotonin; helps you to relax.
- Listen
to soft, peaceful music. (App-Relax Melodies)
- Drink
warm milk with turmeric (almond milk may also be used)
- Take a detox bath- 1 cup apple cider
vinegar, 1 cup sea salt, 1 cup Epsom salt, 6 drops lavender essential oil.
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Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
