Sleep Better, Wake Refreshed
“It's very important that we re-learn the art of resting and relaxing. Not only does it help prevent the onset of many illnesses that develop through chronic tension and worrying; it allows us to clear our minds, focus, and find creative solutions to problems.”— Thich Nhat Hanh
We are constantly being reminded to “support” and “strengthen” our immune system at the moment. But isn’t this something that should be top priority all the time? While all the news, updates and information on this crisis and how the best ways to stay healthy can be daunting, there are EXTREMELY EFFECTIVE natural ways to keep your immune system strong (SPOILER ALERT: SLEEP) We all know sleep is a crucial factor in well-being but somehow until our body starts breaking down is when we take notice. Many are in a constant state of mental and physical activity fueled by sugar and caffeine that can send the adrenals screaming. More of us are getting deeper into a sleep deficit— it’s important now more than ever to start paying this off by sleeping longer and more importantly getting quality sleep. Prolonged stress can directly affect your levels and quality of sleep and compromise the immune system increasing your risk for illness. When the body is at rest its responsible for the body’s “rest and digest” function. When we are at rest and relaxed we are stimulating the (PNS) parasympathetic nervous system responsible for controlling homeostasis and reducing the inflammatory response in the body. The sympathetic nervous system (SNS) controls the body’s responses to a perceived threat and is responsible for the “fight or flight” response, which has become our new normal.
So how do we hit the OFF switch when your body is constantly ON? Good question! We need to retrain the body and mind to turn off stress and this engages the parasympathetic nervous system. It’s going to take practice and changing some daily habits to change the brain chemistry—this can be done without relying on sleeping aids and pills. See below my tips and supplements to get you started with the best sleep ever.
REMINDER: Individual ingredients can be helpful but ultimately the body needs several things to maintain robust health. A supplement is all about the synergy of the blend and formula. Giving your body everything it requires .
CIRCADIAN BRAIN: HORMONES MATTER
First, a little understanding on our hormones and the part they play in this. Sleeping allows our bodies to recuperate and ensure we can tackle each day vibrant and focused. While we are at rest our growth factors work on repairing damaged cells, helping slow down the signs of ageing —our cortisol levels are stabilized preventing inflammation in the body that leads to a number skin issues and disorders. This includes dehydration, acne and psoriasis. The regulation and metabolism of several hormones are influenced by interactions between the effects of sleep and the intrinsic circadian system; human growth hormone, melatonin, cortisol, leptin, and ghrelin levels are highly correlated with sleep and circadian rhythmicity. Circadian rhythms can influence sleep-wake cycles, eating habits and digestion, body temperature, and other important bodily functions too. Our Biological clocks which are found in nearly every tissue and organ that run fast or slow can result in disrupted or abnormal circadian rhythms. Every organ will have a time it’s functioning and cleansing itself. For example: “Liver Time” according to TCM is between 1-3 am. This time is for your liver to release toxins and cleanse the blood to renew. That’s why it’s best to a eat your lightest meal several hours before going to bed. If you are waking up during these hours or still awake you’re disrupting this natural repair process. Your liver can become overburdened and can’t detoxify properly at night. It’s not cleansing you and wakes you up or you’ll have restless sleep. That time it needs is off because of the toxicity in the body that it’s not letting the organ do its job. Resulting in too much YANG ENERGY—heat, inflammation, tightness, restlessness.
NOT SLEEPING CAN CAUSE WEIGHT GAIN
Irregular rhythms have been linked to various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder, and (SAD) seasonal affective disorder. Cortisol is suppose to be high in the morning (to give us energy) and taper off at night (so we can sleep). But if you are continually stressed or over training, it’s hard to shut off because your cortisol is too high. This can cause many restless nights when your hormones and adrenals are in overdrive. All our hormones affected play a crucial role in stimulating and suppressing your appetite too. Leptin and ghrelin. Leptin is produced by your body’s fat cells and is responsible for suppressing hunger. Ghrelin is released by your stomach, and stimulates your appetite. Lack of sleep lowers the levels of leptin in your blood and heightens the levels of ghrelin, which results in an increase of appetite.
NOT SLEEPING CAN MAKE YOUR SKIN DRY
Our natural collagen and hyaluronic levels are restored and stimulates our natural growth factors to renew. Even our brain gets cleansed while we sleep this is the work of our Glymphatics—this lymphatic network works to clear waste and drain the brain to help prevent cognitive decline and sustain healthy aging.
8 SUPPLEMENTS FOR BETTER SLEEP
HGH - Our healing peptide hormone, considered to be the “Mother Hormone” made in the pituitary gland. And probably the most misunderstood hormone. It stimulates cell reproduction and cell regeneration. It gets depleted and starts to decline by age of 25 and after age of 30 is non-existent. We need it to stimulate and communicate to all other hormones and systems in order to stay healthy. HGH has immune boosting benefits for the body and certain immuno-deficiencies. It reduces cortisol (remember that stress hormone) which weakens our immune system. HGH support by increasing T and B cells in the body, red and white blood cells, antibodies and immunoglobulin. When this is activated the results are deep, restful sleep, vivid dreams, tighter skin, thicker hair, mental focus, fat loss, especially belly fat, improved mood.
GABA- (full name, Gamma-Aminobutyric acid) is an amino acid produced naturally in the brain. GABA functions as a neurotransmitter, facilitating communication among brain cells. It’s called the “brakes to the brain” because it’s big role in the body is to reduce the activity of neurons in the brain and central nervous system, which in turn has a broad range of effects on the body and mind, including increased relaxation, reduced stress, a more calm, balanced mood, alleviation of pain, and a boost to sleep. GABA supplement can help with stress and anxiety, and sleep, as well as to stimulate the body’s natural growth hormone. Foods high in GABA include—whole grains, fava, lentils, nuts including walnuts, almonds and sunflower seeds, fish, including shrimp and halibut, citrus, and lots of berries, spinach, broccoli.
5-HTP- 5-Hydroxytryptophan (5-HTP) is an amino acid that your body naturally produces to help produce serotonin, a chemical messenger that sends signals between your nerve cells.Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain and other health problems. Therefore, increasing your body’s production of serotonin may have various benefits. You can’t directly get serotonin from food, but you can get tryptophan, that’s converted to serotonin in your brain, include turkey, chicken, salmon, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, and seaweed. BUT you also have to consider something called the blood-brain barrier. This is a protective sheath around your brain that controls what goes in and out of your brain. In a nutshell, tryptophan-rich foods are usually even higher in other amino acids. Because they’re more abundant, these other amino acids are more likely than tryptophan to cross the blood-brain barrier.That’s why timing of nutrients and supplementation is important. There are ways to hack the brain response.
Cannabidiol- Commonly know as CBD, may help with both falling asleep and staying asleep. CBD may offer an option for treating different types of chronic pain too. When the proper levels of endocannabinoids are attained, your body and mind are in balance. This state of homeostasis is a fundamental foundation for well-being. But when your ECS is experiencing a deficiency in endocannabinoids, nature provides a powerful answer. The dosage of CBD you use, and the time you take it, will depend on a number of factors. Your weight, personal body chemistry, and the nature of your sleeping troubles will affect how the CBD works. What works for some people might not work for others.
Magnesium- A mineral miracle and so important for over all well-being! Its helps to enable enzyme functions and plays such a widespread, critical role in the body—it’s one of the essential vitamins and minerals I always recommend—low magnesium levels can throw many of the body’s functions off course, and raise risks for chronic health problems. Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote better sleep, and contribute to heart and bone health. One of the first signs of magnesium deficiency is often fatigue. You may notice muscle spasms, weakness or stiffness as well. Recommended dosage Women at least 320, Men 420 mg. and teenagers between 360-410mg. Food rich in magnesium include avocados, dark chocolate, nuts +seeds, some fatty fish, dark leafy greens, bananas.
Velvet Bean- Clinical name-Mucuna pruriens, commonly known as velvet bean or cow itch, is a plant indigenous to India, and has been used in Ayurveda for a large variety of conditions. I learned of it in my studies with Dr. John Douillard, a renowned Ayurvedic doctor. I felt it’s benefits when it was given to me in my travels to India over 10 years ago. It helped my jet lag, insomnia and put me to sleep in a calming way. Scientists and doctors in the west are now beginning to take a serious look at the potential benefits of this potent herb in a number of medical and psychological conditions.
L-Dopa – turns into dopamine which improves mood, sense of well-being, mental clarity, better sleep, brain function, etc.
Produces Testosterone – Increases libido in both men and women. Builds fertility in men (Increases semen volume, sperm count and sperm motility, better double up boys…) and is extremely potent at increasing libido for both men and women (can improve vaginal dryness) Mucuna helps men last longer sexually and also helps women increase lactation when breastfeeding.
Improves mental capacity
Promotes brain activity that combats depression
Used to build muscle mass and strengthen muscles and physical ability.
Helps digestion
Very helpful in treating insomnia and generally deepens sleep.
Ashwaganda- Another incredible Ayurvedic herb from India. It helps significantly to reduce anxiety as it’s an adaptogenic herb, meaning it assists the body to “adapt” to physical and emotional stressors, while also lowering your cortisol- (there’s that stress hormone again) and mimicking GABA( your central nervous system’s most important neurotransmitters.)
Water- Maintaining fluid balance in your body and levels of hydration can affect the way you feel and function throughout the day. A lack of fluids can make you sluggish, irritable but hydration also plays a critical role in how well (or not) you sleep at night. Going to bed even mildly dehydrated can disrupt your sleep. The impact of daily fluid is critical to improving the quality of your sleep. Dehydration causes your mouth and nasal passages to become dry, setting you up for sleep-disruptive snoring and a parched throat and hoarseness in the morning. A lack of pre-bed fluids can also lead to nocturnal leg cramps that may keep you awake. Reminder, also a sign of magnesium/potassium deficiency. Restoring electrolytes is key! In addition to the frustration of fragmented sleep, being dehydrated during night can compromise your alertness, energy, and cognitive performance the following day.
PRO TIP: Upon waking drink an 16 oz glass of warm or room temperature water with lemon/lime and some pink salt. This will help rehydrate the tissues and provide some electrolytes and flush the adrenals.
PRO TIP:Essential Oils- Take a hot bath with Epsom salt (loaded with magnesium) that your body will absorb. Add my favorite essential oils to help you relax- Lavender, Vetiver, Roman Chamomile oil. They contain chemical Esters that help sedate and calm the brain.
XO,
CLAUDIA