Sleep: A Powerful Health Tool - Part II
Simple Ways to Tap into our Body’s Very Own Health Tool
Hi, friends!
Have you ever wondered if there was a single thing you could do to ensure optimal health?
What if I told you there is, but you must do it every day for it to work?
The answer is so easy, although most of us so easily dismiss this simple health tool.
Sleep.
Why is Sleep So Important for our Health?
Sleep is important for countless reasons, primarily due to the detrimental health effects of poor sleep. Some of these effects can include mood changes, memory + concentration problems, weakened immunity, risk for high blood pressure, diabetes, heart disease, weight gain, low libido…the list goes on.
In our work at REBOOT, sleep training + prioritization is an essential part of treatment for each of our patients. Before implementing sleep goals, we educate our patients on the science behind sleep.
Circadian Rhythm AKA our Body Clock
We all follow a similar pattern in our natural circadian rhythms, driven primarily by the rising and setting of the sun and a variety of chemicals and hormones that course throughout our bodies during the day. Our circadian rhythm is also known as our sleep/wake cycle. If you think about a caveman (side note, I’m fascinated by the caveman theory and incorporate this into therapy with my patients regularly) who had no deadlines, trips to the gym, doctor’s appointments, trips to the grocery store, alarm clocks, 8am class or job to report to, etc. to help plan his day, how did he know when to wake and when to sleep?
The sun.
The caveman rose with the sun in the mornings and rested when the sun set in the evenings. During the summer, he required less sleep during longer days, and he took advantage of the shorter days during the winter months with more rest.
This is our natural circadian rhythm.
Sleep Science
In the morning with the rising of the sun, we get a boost of the hormone cortisol (the stress hormone) that is particularly helpful in small doses for feeling alert and ready to take on the day. With the addition of serotonin that also develops as we wake and are exposed to the light, we feel excited about the day. Serotonin is one of the feel-good hormones. Throughout the day, these hormones work in tandem to keep us feeling productive and full of energy.
In the evening hours, as the sun begins to set, these hormones naturally begin to decrease. This allows for the natural production of the chemical melatonin. Melatonin is the sleep chemical that we build in excess in the evenings that helps us to feel tired and allows for proper sleep onset and sleep maintenance.
How to Keep Your Body Clock Running Properly
In an effort to keep these hormones functioning properly and thus maintaining health of both mind AND body, there are a few steps we can take each day. These steps are simple yet effective.
Move your body throughout the day.
Spend time outside to allow for exposure to the sun.
Limit caffeine + alcohol intake.
Dim the lights in your home in the evenings + limit exposure to electronics in the hours before bedtime.
Develop a relaxing bedtime routine for up to one hour prior to bedtime + do this routine nightly.
Shoot for a consistent bedtime nightly.
Set up your environment for optimal sleep – room temperature around 68 degrees, completely dark, perhaps white noise, with heavy blankets.
The bed is for sleep + sex only. All other activities should be done outside of your bed.
When beginning something new, I always ask my patients to try for at least two weeks before assessing effectiveness. The same goes for sleep training. Come up with a plan that includes the above, discuss this with your sleep partner to see if anything could challenge this plan, and try it out!
Download our REBOOT Sleep Tips handout for more ways to get back on track with sleep.
Talk with you soon!
Until then - Take care of yourself. And take care of each other.
