Sleep Better, Feel Better, Eat Better
You have been wishing for days of blissful sleep, hoping you can close your eyes and fall into a deep, restless night unaware of tomorrow’s activities allowing you to wake up refreshed.
Sleep Cycles
😴 DID YOU KNOW
We spend one-third of our lives sleeping. Your body and brain are working hard – as you sleep – to keep you healthy. Sleeping is essential to heal cells, build the immune system, repair damaged tissue, and develop healthier body systems (heart, endocrine, and nervous system). Sleep also plays a role in memory function and mood.
There are two stages of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM). Within these two stages, sleep is broken into five cycles (wake, N1, N2, N3, and REM). Wake, or wakefulness, is the first cycle when the eyes begin to close and the body tries to inhibit, or prevent, waking. This leads to the other phases of the NREM (N1, N2, and N3). N1 is a light sleep and makes up about 5% of the total sleep cycle. This phase lasts about 1 to 5 minutes before going into the next cycle which is N2. N2 is recognized by a decrease in body temperature and heart rate and accounts for about 50% of the total sleep cycle. N3 is the last stage in non-rapid eye movement and is the deepest sleep. The body usually repairs itself during this phase of the sleep cycle. The fifth and final stage in the total sleep cycle is REM, which typically occurs 90 minutes after the start of sleep. The first REM cycle lasts approximately 10 minutes, but can go on for as much as 1-hour throughout the several sleep cycles experienced per night.
Interruption, or a break, of these cycles and a lack of consistent sleep patterns can potentially cause a variety of problems, such as heart disease, immune-system disorders, and major depression.
Signs & Symptoms of Poor Sleep
Insufficient sleep has been associated with heart (cardiovascular) disease and disorders related to the cardiovascular system, such as hypertension and increased incidence of heart attacks. Improper amounts of sleep have also been correlated with obesity, cancer, and type 2 diabetes. Mood and cognitive function are decreased with a lack of sleep as well. Decreased sleep may lead to depression, impaired memory, irritability, increased frustration, behavioral problems, poor attention span, work burnout, and reduced hand-eye coordination which could lead to increased work or motor-vehicle accidents. IN SHORT: Sleep is critical! It is important to heal the body AND the mind.
How Much Sleep do I Need?
The American Academy of Sleep Medicine and the Sleep Research Society, along with the National Sleep Foundation recommend adults aged 18 to 60 years should sleep seven or more hours per night during a 24-hour period to promote healthy sleep. Adults aged 61 to 64 years old should sleep a recommended seven to nine hours per night and adults aged 65+ should sleep seven to eight hours per night.
Not Sleeping Well?
My story of falling asleep and staying asleep did not resemble any dream-like tale. I was going to bed with worries on my mind, feeling anxious, sprinting down rabbit holes of to-dos and making lists/mental reminders. I felt stressed. I felt physical aches and pains. I was constantly tossing and turning; having bad dreams and nightmares. I was physically and mentally exhausted and uncomfortable. I woke up with the pains of yesterday, headaches, nausea, and thoughts of “I should have gone to bed earlier”. My schedule definitely needed changed. I tried a couple things to help me sleep better – and they worked! Below is a list of natural sleep remedies that may help those restless nights and bring you peace of mind.
Natural Sleep Remedies
▷ Technology and Effects of Light
We have a biological clock, otherwise known as circadian rhythms. Photoreceptors, or cells in the eye, called Retinal Ganglion Cells (RGCs) affect circadian rhythms. These cells are sensitive to light and communicate light response to the brain. Eyes are more sensitive to blue light and white light because of the shorter wavelengths. Blue and white light also have high intensity and both overpower melatonin (hormone that helps with sleep) causing the brain to stay awake. Blue and white light are a part of LEDs (light-emitting diodes) and are used in technology (smartphones, computers/laptops, tablets, televisions, and some types of light bulbs). Using technology or having LED lights turned on before bed keeps us awake at night and makes it harder for the brain to enter “sleep mode”. Less use of blue and white light near bedtime will increase natural melatonin, which lets the brain know it’s time for sleep.
Limit use of LED technology at least 1-hour before bedtime (including smartphones, laptops, tablets, TV, and LED light bulbs)
Some phones and computers allow you to turn on NIGHT SHIFT or adjust the color temperature to a warm amber color (this may be found through SETTINGS and DISPLAY)
You may be able to set your phone or computer to turn on the warm color automatically at a specific time
Dim or turn off LED lights in the house; try to use other lights that may not be LED powered
Turn on a Himalayan salt lamp at/or during the night (the warm color tone has little negative effect on our sleep cycle and also has claimed benefits of purifying the air)
Try to place your technology in another area of the house/room or at least do not put your phone near your face or head as you sleep (i.e., do not place your phone under your pillow; try placing it on a bedside table instead)
Invest in a white-noise machine to help block out non-pleasing environmental sounds
▷ Calming Activities
Instead of using technology or straining your eyes on the bright LED lights for hours, try relaxing and calming activities before bed (can use warm-colored lights as needed)
Reading
Writing, Journaling, Word Puzzles
Coloring
Puzzle, Cards, Crafts (scrapbooking, knitting, origami)
Meditation or Yoga
Jogging, Running, Exercise
Listening to Music or Non-Vocal Music if able (listening to music has positive scientific results on sleep)
▷ Environmental Changes
Set a bedtime reminder on your phone or alarm clock
Adjust your thermostat to a cooler temperature (studies suggest that warmer temperatures lead to increased wakefulness and decreased deep sleep cycles)
Change out your mattress pad or sheets to cooling fabric if needed
Switch your pillow to something more comfortable
Try aromatherapy treatments with lavender using lavender oil, lavender sleep spray or mist, lavender patches, or burn a lavender-scented organic candle before bed (positive affects of this medicinal plant have been shown through sleep studies)
Invest in a humidifier to keep your skin hydrated and the air clean
Adjust your nightly routine; start getting ready for bed earlier (put comfy PJs on, take out your contacts, brush your teeth earlier)
▷ Supplements
Try melatonin as a sleep aid (only as directed by your doctor)
Melatonin is a hormone naturally synthesized by the pineal gland in the brain. It is associated with our biological clock, or circadian rhythm, and helps us sleep. Melatonin production increases as it gets darker outside, peaking during the middle of the night. Suppression of this hormone stimulates the brain to be awake. In studies, melatonin promoted a better quality of sleep.
▷ Nutrition
You may not realize it, but our diet can affect how well we sleep. Read below to know why:
Eat foods/beverages with natural melatonin such as fish, pistachios, tart cherries/tart cherry juice concentrate, and milk (studies have noted positive sleep effects)
Drink herbal tea (no more than 6-8 ounces at least 1 hour before bed); examples of herbal teas to help with sleep are chamomile, lavender, valerian root, peppermint, rooibos, and magnolia
Do not eat foods high in fat (causing fullness and lack of stomach emptying)
Do not eat foods high in added sugars or with refined sugars/starches as first ingredient (causes high energy); you may want to avoid sugar alcohols as well since they can cause bloating and gas
Do not drink alcohol
Do not drink caffeinated beverages (coffee, chocolate drinks, energy drinks) or eat foods with caffeine (chocolate/chocolate-containing foods, some energy bars)
If you have acid reflux or have been diagnosed with GERD: try not to eat at least 1-hour before bed, do not wear any tight-fitting clothes to sleep, lay at an upright angle and follow the diet advice above (speak with your doctor if you believe you need an acid-reducing medication)
Getting enough sleep is essential for repairing cells and tissues of organs, bone, and muscle. Sleeping also balances the mind. You need sleep to re-charge and reset. After acquiring some of the lifestyle changes above, you can create a consistent schedule. You will wake up feeling refreshed without the physical and mental pains of yesterday. HAPPY SLEEPING! 🌿
Referenced: Chattu, V. K., Manzar, Md D., Kumary, S., Burman, D., Spence, D. W., & Pandi-Perumal, S. R. (2019). The global problem of insufficient sleep and its serious public health implications. | Jawabri, K. H. & Raja, A. (2021). Physiology, sleep patterns. | Medic, G., Wille, M., & Hemels, M. EH. (2017). Short- and long-term health consequences of sleep disruption. | Patel, A. K., Reddy, V., & Araujo, J.F. (2021). Physiology, sleep stages. | Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I.V. (2019). The inner clock – blue light sets the human rhythm.