Sleep Hygiene

Insomnia is a condition that robs you of your ability to function - physically and mentally, if left unaddressed, it can dismantle your life. 

Sleeping pills disrupt your brain's self-cleaning system, slowing down the glymphatic flow. They create an artificial sleep state, that lacks deep sleep and REM sleep which are important cycles necessary for memory and repair.  Brain function declines and risk of neurodegenerative diseases rise.

Each organ has its own biological clock, with the brain being the 'master clock' that syncronizes these clocks and your bodily functions to match the 24-hour light and dark cycle.

What can you do to optimize your sleep routine? 

• Upon waking, sungazing first thing in the early morning, getting sun exposure directly onto your iris for 2-4 minutes helps signal to the suprachiasmatic nucleus (SCN), a pair of neurons in the hypothalamus which is the body's master clock - the sleep wake cycle. This early morning sunlight tells the SCN this is daytime and sets your circadian rhythm.
• Maintain a natural rhythm of exposure to daylight and darkness at night. Going outdoors at mid-morning or lunchtime for 30 to 60 minutes creates a 80% required daylight light exposure, to ensure a better night's sleep. 
• Avoid bright and blue lights at night because it impairs melatonin synthesis, which is vital for a deep, restful night's sleep. Dimming the lights down, reducing any screen time, reading a book, light a outdoor fire will all help calm your nervous system which will take you out of alert beta wave brain state towards more relaxed alpha brainwave state. 
• Wearing Amber Blue Light Blocking Glasses at night will assist in blocking out 99% of any blue light and will increase melatonin production to prepare you for a good night's sleep. It will also help reduce eye strain from screens.
• Sleep in complete darkness, use block out curtains, a sleep mask and don't switch on any lights during the night, replacing your normal light bulb with a red bulb will also assist.
• Keep your room temperature cooler will mimic the body's natural temperature drop during sleep.
• Eliminate electric and electromagnetic fields in your bedroom, these can disrupt your pineal gland's production of melatonin and serotonin, and are a contributor to mitochondrial damage and dysfunction. Ideally shut down the electricity to your bedroom by switching the circuit breaker to your bedroom off. Turn off your wi-fi at night.  You can accurately test all electrical field with a Trifield Meter.
• Move alarm clocks and other electrical devices away from your bed.
• The best sleeping position is lying on your back.
• Reserve your bed for sleeping and get into bed ideally around 10pm, and make it a regular habit, your body, particularly your adrenal system, does the majority of its recharging between 11pm and 1am.
• Practice relaxation before going to bed, e.g. deep breathing, meditation, listening to relaxing music, reading or indulging in massaging your partner.
• Avoid drinking fluids, caffeine and alcohol and go to the bathroom right before bed.
• Avoid eating at least three hours before bedtime, particularly grains and sugars, as they could raise blood sugar, delay sleep and raise your risk of acid reflux. Later, when blood sugar drops too low, you may wake up and be unable to fall asleep.
• Minimize use of electronics, both during the day and night.  Teenagers who use electronic devices more than five hours a day, were 3.5 times more likely to get fewer than five hours of sleep per night.
• Controlled breathing exercises and taking Ashwagandha can calm your adrenals, lowering cortisol and other stress hormones.  
• Boost your melatonin levels using 5-HTP or a melatonin supplement.
• GABA a calming neurotransmitter, may reduce time to fall asleep, increase the duration and improve sleep quality.

Sleep is the most important daily ritual needed for optimal function.

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