The laydown on sleep...
- Nicci B
- Oct 30, 2018
- 6 min read
Updated: Jul 21
As we have seen in this blog (part 4/4 in the Compass to Wellness blogs & presentations), sleep is a function of rest & restoration, in order for the body to maintain homeostasis & regulation of circadian rhythms.
If you recall, homeostasis is a dynamic state of equilibrium and is the optimal condition for prime functionality. It is influenced by variables, as discussed in greater length in the blog, as mentioned above.
After meeting our needs of acquiring oxygen, moving to find food & water, we need to rest, and an inadequate supply of the correct types of restoration, leads to imbalance, and thus disorder, leading to dis-ease.
When we sleep various functions are in operation within the body, for example:
Cerebrospinal fluid (CSF) flushes the brain, sloshing around, cleaning out debris and toxic proteins (that are believed to cause Alzheimer's), literally brain washing us.
Cellular repair
Energy source supplies are being restored
Hormones are released e.g. growth hormone from the pituitary
Nerve cells reorganize communications and information.
The sympathetic nerve system relaxes which means our flight or flight response is downgraded.
Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, immune system, mental abilities, and more. These issues often lead to poor quality & quantity of sleep, and the cycle perpetuates. Getting at least 8 hours of sleep in a 24 hour cycle is ideal. This allows REM (the good kind of sleep we need!) to occur and thus positively influencing;
learning,
concentration,
memory/retention,
detoxifying
and healing.
In order to assist you in getting the best quality and quantity, of the necessary sleep, you require, to function optimally, we will focus on the many easy things you can do to promote better sleep patterns. Many of the tips provided therein, are inspired by Feng Shui.
Feng Shui
This is an ancient Japanese form of interior design, that is focused on promoting wellness, by considering energy flow. It relies heavily on a psychology that aims to create an environment that nurtures the space it encompasses.
The epitome of this art form is to promote the flow of Chi (energy) and thus positively influencing;
Good health
Prosperity
Abundance
ESSENTIAL GUIDE TO CONDITIONING HEALTHY SLEEPING PATTERNS
The easiest place to start with regards to applying the Feng Shui principles in ones life, is with the environment.
SLEEPING ENVIRONMENT
Our bedroom should be a calming sanctuary that fosters relaxation and healthy sleep.
Ideally, we should have a decluttered and clean space to sleep (think about what you are breathing in e.g. shed skin cells, eyebrow hairs, etc.).
Consider the decoration of your relaxation and rest space/area e.g. are the colours & decorations loud and stimulating vs calming. Colours can influence our mood and can be used to promote the objective of the space.
Having an office/work space in your rest & relaxation area create confusion in the mind and it can be very hard to 'switch off' when we are distracted by mental or stressful activities. As with Pavlov's conditioning, we too can subtly condition the mind and thus 'force' it to act according to our mastering e.g. being able to prepare the body & mind for the required rest period. Define the activities that are appropriate for bedroom use e.g. sleep, relax, read, sex etc.
Remove 'entertainment' devices such as televisions, game simulation devices etc. Again, these are stimulating activities and are not best suited to our restoration space.
Be aware of chemical's in sleeping space, such as
Formaldehyde used in insulation products
Trichlorethylene in dry cleaned items
Benzene in solvents e.g. paint products
For the above reason, there is benefit to making sure the space is aired out regularly and also gets some UV radiation through sunlight to naturally sanitize air.
As far as healthy decoration goes, add some plants as they brighten and enliven the space. They also help purify the air by maintaining oxygen & carbon monoxide levels, and have the mental benefit of requiring care, which is a stress relieving act. It is important to consider the plants needs re: conditions. Some safe types to consider, are:
Peace lily grows well in most light conditions
Palms
Spider plant can be hung up to allow growth to spill down
Aloe Vera requires little care and easy to grow, and also useful to apply sap to skin as part of care, and especially good for burns.
Geranium is pretty and smells good too, very uplifting.
The aroma of the space can subtly influence our mood and state of being. Using plants, as described above, allows us to begin with this matter. We can also use aroma burner to promote relaxation e.g. lavender to balance, jasmine for stress, rose to foster love & romance, when necessary, and aphrodisiacs such as patchouli and/or ylang ylang. Scented candles add a lovely ambiance and smell, but remember to beware of fire risks when falling asleep! Diffusers add a subtle scent to the air. Spray pillows with infused linen waters and/or even, spray an essential oil infused base product e.g. vodka, while ironing.
Textures are important to convey a feeling too, and sheet should preferably be made of natural fabrics, as synthetic infused sheeting can cause sweating and become too warm. Silk & cotton are good choices and remember that the higher the thread count, the softer the linen.
BODY/MIND CONDITIONING
When it gets dark, our body reacts by releasing melatonin, to promote a state of sleep. These are some of the ways in which you can support the decrease of stimulating cortisol (released in fight or flight scenarios) and increase calming melatonin:
Manage your ‘blue light’ time - the pineal gland, a pea-size organ in the brain, begins to release melatonin a couple of hours before your regular bedtime. However, light - particularly of the blue variety - can keep the pineal gland from releasing melatonin, thus warding off sleepiness.
Stop using electronics at least 30mins before going to bed.
Only use phone etc. for emergency otherwise switch it off so as not to be disturbed.
Preferably remove all electronics from bedroom, charge in another area.
Limit light sources and choose darkness, using blackout blinds/curtains, if necessary.
Reduce noise sources and consider using a mediation app or video for soothing sounds to lull you to sleep...better than counting sheep (which keeps the brain busy!).
Adjust ambient temperature for comfort, bearing in mind that the body core temperature naturally decreases at night, when we sleep.
Create a routine – work with the body’s natural circadian rhythms. If your cortisol levels are too high later in the day, consider some cardio or weight training to burn off excess stimulating hormones. Wake up at the same time every day. Prepare for your morning routine the night before, for convenience, in a waking state.
SUPPLEMENT SUPPORT TO PROMOTE SLEEP
Magnesium - negates the stress hormone, cortisol, so that melatonin (sleep hormone) can influence circadian rhythm to induce a state of rest & recovery.
GABA - (gamma-aminobutyric acid) is a chemical that is made in the brain. It is taken for relieving anxiety, improving mood, reducing symptoms of premenstrual tension & symptoms, and treating attention deficit-hyperactivity disorder (ADHD). It is also used for promoting lean muscle growth, burning fat, stabilizing blood pressure (especially hypertension), travel sickness and relieving pain. Also used for increasing the sense of well-being, relieving injuries, improving exercise tolerance, decreasing body fat, and increasing lean body weight. Should not be taken with the use of SSRI's. The appropriate dose of GABA depends on several factors such as the user’s age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for GABA. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.
Herbs & plants such as Passiflora, California Poppy, Valerian root, Chamomile, and Jasmine can be used in a tea or tincture format before bed.
Adaptogens can assist in managing stress, physiologically, and reduce the stimulating hormones that influence sleep and energy. Examples of these are: ashwagandha, rhodiola, sceletium
Hormones such as melatonin can assist sleep but are usually a last resort as one should first eliminate those factors that interrupt or disturb sleep quality & patterns.
CBD is the hottest item on the block for relieving stress, promoting quality sleep, reducing anxiety, promoting a sense of calm. A consult is required to determine the individual's needs.
Mycotherapy - mushroom are an excellent food and medicine source. Reishi are super as a general tonic and psilocybin mushrooms are effective at reducing stress, depression & anxiety.
Using as many of these tools and resources, we can hack our habits and lifestyle to achieve health & wellness.
For those who wish to address these matters in person, please see online shop for Wellness Consultation and/or Personal one-on-one coaching. Offering help with breathing, visualization, and mediation techniques to support a state of relaxation and managing stress.
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