Sleep is the easiest way to heal. Our active mind rests which signals to the body that it's time to switch into parasympathetic mode and begin digesting, detoxing, and resetting from the day's activities.
What's the difference between sleep and quality sleep?
How can we optimize sleep for maximum healing benefits?
If we don't sleep well we never allow our body to reset. Poor sleep is disastrous to our health and dramatically increases all cause mortality including chronic diseases.
WHY IS SLEEP SO IMPORTANT?
Quality sleep resets the nervous system suppressing hyper-stimulation and activates parasympathetic mode. In this calm state the body can heal itself and replenish by literally getting rid of waste and clearing the way to allow cells to regenerate. Scientists recently discovered the glymphatic system which detoxes the brain. When brainwaves slow down into theta and delta modes it awakens the glymphatic system to remove excess proteins. The build up of proteins is called amyloid plaque and has been found to cause neurodegenerative conditions like Alzheimer's. It's incredible how the body can metabolize and detox whatever we've consumed physically and mentally throughout the day reversing damage and disease while also reseting the nervous system!
Sleep needs vary depending on an individual's unique constitution and age. Babies and teenagers tend to need more sleep. When sick or dealing with toxins like heavy metals or mold, the body needs more sleep to heal. Travel can require more rest to recover and reset the inner clock. Pay attention to your body. Are you feeling tired?
HOW to MAXIMIZE THE HEALING POTENTIAL OF SLEEP?
Timing:
Deep sleep is when the body is detoxing and healing the most which happens around midnight-3am. It takes time for the body and mind to slow down, fall asleep, and gradually progress into a deep slumber therefore 10pm is an ideal bedtime. The body will adapt to a consistent bedtime and even starts to predict when to release melatonin, the sleep hormone, to prepare for complete rest. Be aware it may take some time to adjust but it will be worth shifting this habit to align to nature's circadian rhythm. If it's hard to fall asleep around 10pm it helps to wind down around 9-9:30pm. Read on for tips on how.
Environment:
The body uses light and temperature as signals when to release cortisol to stimulate and awaken and when to release melatonin to calm and relax the biological systems. Warmth is associated with heat from the sun and physical activity so cooling down the bedroom at night helps for better sleep.
Modern electricity and bright lights from screens have messed with our natural sleep cycles by tricking the eyes with blue and green light signaling the brain to release more cortisol thinking it is daytime. Mimicking nightfall can help the mind and body relax naturally. Using orange or red lights below eye level or lighting candles or salt lamps creates a soothing environment similar to campfires that are reminiscent of days before electricity. Wearing blue blocker glasses also helps when watching television or reading on screens at night to limit exposure to bright artificial light. If you like to sleep in using black-out curtains will help the body stay in bed.
Ways to wind down:
A nightly bedtime routine around 9-9:30pm can help the mind and body wind down and calm the nervous system.
Power-off tech about an hour before bed
Clear the mind by writing down your to-do list for the next day or gratitude journal
Read something fun rather than intellectually stimulating
Release tension and relax the body with Yin Yoga, Tai Chi, or Qi Gong
Take 10 deep slow breaths or meditate
Listen to soothing music
Take a bath with lavender or chamomile essential oils and/or magnesium epsom salts
Practices for better sleep:
The position of the body and the way we breath can affect sleep too. The left side of the body is our feminine, receptive, parasympathetic side therefore lying on the right side of the body helps open up to relaxation and quieting of the mind. However if you're having digestive issues, lying on the left side helps the liver and gallbladder dump using gravity to our advantage. Stomach sleeping is not good and lying on the back can lead to mouth breathing which breeds bacteria into the body. Nose breathing activates the parasympathetic nervous system so if that's a challenge using mouth tape can help.
If you're experiencing physical pain which makes it hard to rest earthing during the day or sleeping on an earthing mat can help. Connecting to the electromagnetic field of the earth through bare skin on soil or grass or using earthing technology has been proven to improve blood flow and reduce inflammation which is usually the source of pain and in turn lowers overall physiological stress.
Food and Drink:
Try not to eat too late at night. Plan the last meal about 3-4 hours before bedtime. Food is our source of energy and it's hard on the body to digest food while also trying to rest and recover. The biggest meals of the day should be breakfast and lunch. Warm and wet foods like soup are ideal for dinner because it's easier to digest. Foods that promote sleep are bananas and lentils which contain tryptophan, magnesium, and potassium that all help the body to relax. The body converts tryptophan into calming hormones serotonin and melatonin. Cherries are another healthy source of melatonin. Melatonin has been found to reset the body's natural clock promoting cellular DNA health, supports immune function, mental clarity, and is considered a master rejuvenation hormone.
Quality sleep is vital for our health and well being. Our bodies heal most efficiently in a deep sleep state. If you're really stressed, get a good night sleep. It won't solve the problem but you will be better able to deal and problem solve the next day. Things are always better after a good night's rest.
Do you suffer from insomnia?
What sleep tip will you start implementing?
Which ones do you already practice?
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