Sleep.
We are extremely complex beings, yet experience major healing simply through sleep. A lot of amazing repairs are made within our bodies at night. If we don’t get quality sleep, we handcuff our inner mechanics. Sleep may seem like a passive state, but it is actually one of the most active phases of our whole experience.
The average sleep cycle begins at 10pm and ends at 6am. From 10pm-2am is when physical healing takes place. From 2am-6am is when our mental and emotional aspects rebalance.
The human body is a world within itself much like the earth. It was created to sleep when it is dark and wake up when light. This cycle is influenced by our circadian rhythm (our internal clock). Setting this rhythm is as easy as getting sunlight on your eyes and body for 5-10 minutes in the morning, and again at some point during the day or close to sunset. Even if it is a cloudy day this still works, just consider staying outside a little longer.
Sleep cycles are very sensitive. Too much artificial light can interfere with our ability to sleep soundly. Screens late at night trick the brain into thinking “the sun is still up”. As a result our bodies stay up, and it becomes harder for us to fall asleep when it naturally gets dark. Low quality sleep can prevent us from feeling our best and things like weight gain, headaches, muscle aches, fatigue, brain fog, memory loss , and injuries become more likely.
Too much sugar and caffeine can also disrupt sleep quality and duration. Consider that everything is connected. When we don’t get good sleep we overcompensate with sugar and caffeine to “survive” the day. A lot of sugar and caffeine can lead to fluctuations in blood sugar levels and hormonal imbalances, where rushes of energy are followed by crashes that may cause restless nights and difficulty falling asleep. Even if consumed early in the day, caffeine especially can linger in the system for hours, delaying sleep onset and reducing the overall restorative quality of sleep.
There are even more aspects to our sleep cycles that tap into the emotional side of things. If you’re curious to learn more about what may be affecting your sleep please schedule an appointment to see if I can be of assistance.
Things to consider to improve sleep quality
No food 2 hours before bed.
No liquids 1 hour before bed.
Consider turning screens off 1-2 hours before bed, or investing in blue light blocking glasses.
Go to sleep and wake up same time everyday.
Dim lights in house 2 hours before bed. When it’s dark our body naturally releases melatonin.
Unplug electrical devices at night and/or remove from bedroom.
1 hour of exercise a day.
Conditions that may help
Cool bedroom temperature (60-70 degrees).
Bedroom dark as possible.
Mattress/Pillows that are most comfortable to your preferences.
Supplements that may help
Magnesium (Glycinate and/or Malate) (100-400mg) - take twice daily or once with dinner.
Glycine (2-3 grams) - take 1 hour before bed.
Inositol (1-3 grams) - take twice daily (preferably before noon) gives energy during the day but also helps sleep at night.
L-theanine (100-400mg) - take 1 hour before bed.
Organic Tart Cherry Juice (mix 2 tablespoons of juice with 8oz. glass of water) - drink one glass early in day and one glass at least 2 hours before bed.
I am not a doctor. This is not intended to be a substitute for medical advise, diagnoses, or treatment. These are just protocols that have worked for me throughout my experience. Always consult with a qualified and licensed physician or other medical care provider, and follow their advice without delay regardless of anything read on this website.