Tips for better sleep (+ science of sleep)
THE SCIENCE OF SLEEP
In my early twenties, I did not value sleep at all. I’m sure most of us didn’t. Sleep was only by necessity. Those super late nights in college and early post grad life can add up. One of my first insights into sleep was at an appointment with my Lyme disease doctor. She told me it can take years to recover from a sleep deficit. All those missed hours of sleep add up big time. You end up with taxed adrenals, fatigue and what feels like a never ending game of catch up.
In my mid twenties, after my Lyme disease diagnosis I was curious about how to improve my sleep. Personally, I am more motivated to do things for my health when I know the WHY. We all know what we should be doing… but WHY. Understanding the science behind healthy habits and nutrition choices is a game changer.
SCIENCE OF SLEEP FACTS:
Good sleep starts the moment you wake up
In order to have a restful sleep at night, you have to take care of your circadian rhythm in the morning. One of the best ways to do that is to get the sunlight in your eyes soon after you wake up. I don’t mean stare at the sun… please don’t do that! A morning walk or enjoying warm lemon water outside are 2 of my favorite ways to do this. Even if its cloudy, you need to be exposed to outside light.
Your brain cleans it self during sleep
Yup! There is research that the brain works to detoxes during a restful night sleep. Scientists noticed difference in intracellular space (space between cells) after sleep. This means the brain flushes out toxins and waste. Maybe this is why a great nights sleep leads to such energizing and clear thoughts. Your brain also repairs cells at night.
Your liver works hard at night
Late at night, usually between 1 - 3 am your liver is working to cleanse and remove toxins from your blood. Interestingly, if you wake up frequently at this time, it might mean that you have a stagnant liver. I learned a lot about this when I was going to an acupuncturist! I loveeeee liver support. I could do an entire newsletter just on liver health.
Screens before bed do mess with sleep
I know we hear this one all the time. It is truly a bummer! I am constantly working on this because I love a show before bed. Unfortunately, the blue light does mess with our circadian rhythm. The screens trick our body into thinking it is daytime. So it is best to avoid screens after dark.
TIPS FOR BETTER SLEEP
Sleep in a cool room (67-68 degrees is ideal)
Use blackout shades or an eye mask
avoid overhead lighting after dark. Maybe even swap for red light bulbs because they are shown to not mess with the circadian rhythm
Avoid screens/blue light after dark. If you must use a screen, opt for blue light glasses. The glasses with orange lenses are most effective!
Finish eating 2-3 hours before bed to give your system time to digest and process the food
Try legs up the wall pose for 5-10 min to help slow down the nervous system
Try different supplements
HONORABLE MENTION: THE HATCH
The Hatch alram clock has truly been a game changer. Gareth and I are obsessed. We tell everyone to get it! The alarm slowly starts to brighten the room 30 min before your alarm goes off. This way you are gently woken up. It supports your circadian rhythm!
MY CURRENT SLEEP SUPPLEMENTS
Cymbiotika Liposomal Sleep Complex - a tincture of herbs and actives to promote relaxation, ease the nervous system and promote restful sleep
Further Food Ashwaganda - promotes healthy cortisol levels, relaxations, releives anxiety and calms the mind (code: ABBYH15)
Pure Encapsulations NAC - supports glutathione production, essential for a healthy liver
