We can’t survive without sleep, and yet many people undervalue its importance. Quality sleep is essential for good health as we allow our body to turn on its divine mechanisms of repairing, restoring, healing, and rejuvenating.
If getting into a state of deep sleep is challenging for you, here is something to understand and maybe change.
Our brain has a clock which works according to circadian rhythm. The “turn on/off button” of the clock is in our eyes. Light hits the eyes, triggering the brain to produce chemicals that signal the body clock when to get asleep and when to get awake. The two main hormones which send these signals are cortisol and melatonin.
Cortisol acts as a signal for the body to wake up, supporting alertness and focus throughout the day. One of the most powerful ways to trigger a healthy release of cortisol is to view sunlight as soon as you wake up for around 2 to 10 minutes. However, if it’s cloudy, it may take longer.
Melatonin is a sleep hormone. In addition to helping us relax and sleep, melatonin is also an important natural antioxidant. Also, during deep sleep, your pituitary gland releases growth hormones, which keep you looking and feeling young.
According to naturopathic doctors, the most important hours for sleeping are between 11 p.m. and 1 a.m. This is when our body is programmed to dump toxins- courtesy of our gall bladder. If we are not sleeping during this critical period, the toxins build up in our liver, potentially causing further health problems reflecting on our skin too.
Some tips for better sleep:
If you have problems falling asleep at night, it’s best to avoid bright lights during evening hours. Begin using dim lamps 2-3 hours before bedtime. This helps promote the production of melatonin.
• Here is what to know about dimming lights as color of your light matters. Blue light has the strongest impact on your alertness. Exposure to blue light or white light (this light comes from all your electronics) during evening hours can make it difficult for you to fall asleep and stay asleep. Yellow and orange light have little effect on the internal clock, so you can use a very dim yellow or orange light before going to sleep or even at night.
Another tool to optimize the circadian cycle is to increase your core body temperature as soon as you wake up. One way to do this is to take a cold shower. This releases hormones such as adrenaline and epinephrine which will alert your body to warm up and increase wakefulness.
The opposite is true for the evening. Decreasing your core body temperature in the evening is a great way to ease into sleep. Taking a hot-warm shower, bath, or sauna are great methods.
Also, keep in mind that our body’s temperature fluctuates during day. So, if you want to have a nap, which also brings an array of health benefits, try to do it at around 2pm – this is when the body temperature drops 1-2 degrees. This time can vary from person to person, but not dramatically. Avoid napping after 3pm as it will disrupt your night’s sleep, and avoid napping longer than 20 minutes – longer naps won’t make you feel refreshed and re-energized.
Your room temperature plays a role too. Sleeping in a cooler environment, about 66 to 67° F, allows you to experience a deeper sleep.
Some people like playing soft monotone music to “lullaby” them to sleep; some like mediations and visualizations. Here we offer you a bedtime meditation for rejuvenation and good health. Try it out and see if you like it.
Wishing you good nights and happy mornings!
Lauren Dunn and Katerina Belik
