Sleep plays a major role in our health. Every aspect of our physical, mental, and emotional processes are affected by sleep. Unfortunately, it is far under-appreciated in our society. If your diet and exercise regimen is impeccable but you’re not getting proper sleep, your health will suffer. It’s shocking how overlooked sleep is within health and wellness considering how much clinical research there is on the importance of sleep. While the published medical studies are interesting, reading them is not necessary in order to understand the impact sleep has on your health and wellbeing. Reflect on your own experience with sleep. How do you feel after a good night’s sleep? How do you feel after a poor night’s sleep? The effects of sleep reach far beyond simply just how you feel the next day. Studies have shown that just one night of poor sleep can make you as resistant to insulin as a person with type 2 diabetes. Poor sleep is directly related to an inability to lose weight according to a study published in the Canadian Medical Association Journal and is a major contributor to the obesity epidemic. The long-term consequences of poor sleep include cardiovascular disease, mood disorders, cognitive and memory deficits, hypertension, and type 2 diabetes as well as other metabolic disorders. On the other hand, high grade sleep balances hormones, boosts metabolism, increases physical energy, enhances the immune system, and improves the functioning of the brain.
According to sleep researchers, adults should be getting between 7 and 9 hours of sleep per night. However, sleep hygiene includes more than just the number of hours you get. The magic happens within the quality of sleep. Sleep quality refers to how well you sleep, meaning your ability to fall asleep, stay asleep, and wake up feeling well-rested. According to the University of Pennsylvania School of Medicine, 1 in 4 Americans experience some form of insomnia. With the recommendations listed below, we can absolutely change the fate of the health of Americans by improving sleep quality.
Light: Our circadian rhythm is mostly regulated by light. One of the biggest disruptors is night-time exposure to artificial light. The blue light that is emitted from screens and most light bulbs causes your body to make day-time hormones such as cortisol, and reduces melatonin production, which throws off the natural sleep cycle. A way to hack blue light exposure at night is to install an app called F.lux onto your electronic devices, which automatically changes the display at night. Another option is to get amber tinted glasses, which will also protect you from the blue light emitted from ambient light bulbs. Light can also have a powerful beneficial impact on sleep. One of the best ways to regulate the circadian rhythm is to make sure your eyes are being exposed to sunlight, especially in the morning. Sunlight triggers your body to produce the proper amount of day-time neurotransmitters and hormones that regulate your circadian rhythm.
Caffeine: Caffeine has a half life of about 5-8 hours, which means that half of the amount of caffeine is still in your body up to 8 hours after consumption. The reason why this is problematic for sleep, is that even if you are one of the people who can drink a cup of coffee before bed and still fall asleep just fine, caffeine can prevent you from going into the normal ranges of REM sleep and deep sleep. Caffeine also makes your body create more adrenaline and cortisol, both of which, when in excess, disrupts the circadian rhythm. Start by finishing your caffeine consumption by noon. You may feel more tired in the first week or so, but you’ll be supporting the re-regulation of your sleep-wake cycle and will be well on your way to more sustained energy throughout the day.
Exercise: Studies show that exercise can be as effective in treating insomnia as sleeping pills. However, timing is important. The best time to workout to support a healthy sleep-wake cycle is in the morning. When you exercise too close to bed, you activate stress hormones that can impact your ability to fall asleep and get that deep sleep you need.
Stress: If you are consistently in “fight or flight” mode during the day, it is likely that you are unable to get your brain to shut off when its time to go to bed. If this is the case, stress management is critically important to getting good sleep. Practices such as yoga and meditation has been shown to improve sleep and reduce insomnia. Adaptogenic herbs such as reishi and holy basil, can be an excellent addition to a stress-management protocol because of their ability to regulate cortisol production.
Earthing: The term “earthing” simply means connecting to the earth in a way that is conducive to the flow of electrons from the electromagnetic layer of the surface of the earth to the human body. The reason why this is important is because our mitochondria need electrons in order to function properly. When mitochondria don’t have access to electrons, inflammation ensues, which has a deleterious impact on sleep. Studies are now proving the connection between earthing and better sleep. The way to get these sleep enhancing electrons into your body is by getting your bare feet on the earth, preferably on an unpaved surface or on wet grass. 20 minutes a day is a good place to start.
Herbs: Certain herbs have a calming and/or a sedating effect, promoting better sleep. Making a ritual out of drinking a cup of night time tea can be a great way to let your mind and body know its time for bed. I personally like to make a stronger cup of tea by using less water so that I don’t wake up in the middle of the night having to use the bathroom. Finding the right herbal formula that works best for you can require a bit of experimentation. Some herbs that work for one person may have a different effect on you. It’s also important to note that some sleep herbs can interact with psych and pain medication. The herbs listed below are some good ones to experiment with:
California Poppy: Cal poppy is an excellent herb for anxiety and/or pain related insomnia. It has an affinity for quieting cyclical thoughts that can take over when you lay your head on the pillow.
Skullcap: Skullcap is one of the most reliable herbs for sleep and relaxation. It’s a great muscoloskeletal relaxant.
Passionflower: Similar to skullcap in it’s reliability, passionflower is excellent relaxing the body and calming the mind.
Chamomile: Chamomile is a popular herb for a good reason. It’s gentle yet effective in its relaxing and sedating effects.
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