Catch Some Z's
Sleep is one of the most underrated, yet most important aspects of our health and well-being.
WHY HIGH-QUALITY SLEEP MATTERS
Cellular autophagy. If you liken your body to a washing machine, then autophagy is when the rinse cycle turns on. Autophagy is a process in which our cells stop dividing and instead focus on clearing out toxic waste that has accumulated in the brain and body throughout the day. Research shows that much of our brain-based autophagy occurs during deep sleep.
Neuroprotective. Brain-based autophagy that occurs during high-quality REM sleep is associated with prevention of many neurodegenerative diseases including Alzheimer’s, Parkinson’s, and REM sleep behavior disorder.
Mental health. In addition to disease prevention, sleep enhances brain function and has been shown to support learning, memory, problem solving, creativity, focus, decision making, and overall mental health.
Immunity. The body makes special proteins called cytokines during sleep which fight infection and inflammation, thereby boosting your immune system.
Metabolism. Sleep deprivation and disturbances communicate to the body to elevate ghrelin (the “hunger hormone”) and suppress leptin (responsible for satiety after eating), which results in cravings for salty, sweet and fatty foods. Poor sleep also decreases the ability of your cells to respond to insulin, which can lead to unstable blood sugar levels.
Beauty sleep. There’s a reason why you look better after a great night’s sleep. Bright eyes, improved skin tone, fewer breakouts… these are pleasant outcomes of the same mechanism of autophagy. Growth hormone (HGH) rises with sleep and affects skin, hair, nails and tissue regeneration, so the effects of pollution, poor lifestyle, sun damage, etc. have a chance of being neutralized or repaired when we optimize sleep.
Circa • Diem
Ever wondered what process governs sleep? It’s your circadian rhythm. Circadian rhythm is based on the latin word “circa diem” which translates to “about a day.” Our circadian rhythms set the timing over a 24 hour period for various biological processes including:
Sleep / wake cycle
Hormone activity
Body temperature levels
Eating / digesting
You have a master circadian clock located in your brain’s hypothalamus. It’s no coincidence it’s located near your eyes, since it is governed by your exposure to lightness and darkness.
This master clock interacts with different cells in your body and directs them when to do certain things (like release hormones that make you feel sleepy, awake or hungry). So it should come as no surprise that many of our top tips below have to do with regulating your exposure to light and therefore balancing your circadian rhythm.
OUR TIPS FOR better SLEEP
Give yourself enough time. Allow for 7-9 hours of sleep every night. Turn the lights off and eliminate distractions. This may be hard for some of us, but it is simply non-negotiable.
Be consistent. Try to go to bed and wake up at the same time every day (weekends, too). This helps regulate your circadian rhythm so that your body can begin priming itself with the necessary hormones for better sleep at the right times.
Get morning light in your eyes. Viewing sunlight in the morning can cause up to a 50% increase in circulating hormones like cortisol, epinephrine and dopamine. Get outside early, even if only for a few minutes, and avoid using sunglasses or sunscreen until 9 or 10am.
Aim to give your body 2 hours to wind down before bed. Avoid eating, exercising and bright artificial light (especially blue light) late at night. These activities signal your brain to produce certain hormones that will keep you awake. Use blue light blockers if looking at screens close to bed time is necessary.
Incorporate a calming ritual before bed. A magnesium bath or lotion, herbal tea, or aromatherapy can do wonders to calm your mind and cue your body that it’s time to wind down.
Reduce your dependence on caffeine, especially in the afternoon. If you need an afternoon pick-me-up, come visit our apothecary. We carry several blends of non-caffeinated drinks, elixirs, and superfood powders that you can substitute with instead.
Try heat therapy. There is exciting research that suggests heat therapy (like infrared sauna or a warm bath) may modulate slow wave sleep. Learn more on this podcast episode.
Sleep has profound impacts on our health and longevity. It affects our mental health, immunity, metabolic health, and so much more. We hope this inspires you to prioritize regulating your circadian rhythm and other sleep supportive activities into your every day wellness routine!
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