The Power of Sleep: Curated Health Tips by Alissa Christine
/Sharing some helpful insights into the power of sleep and practical strategies to improve your sleep quality. I’ve had my share of sleep struggles and now I focus on healthy sleep as a super-power we can strive to attain and benefit from.
Sleep is the ultimate power-up for your body and mind. It's during sleep that our bodies repair and rejuvenate themselves.
Our bodies operate on a 24-hour internal clock known as the Circadian Rhythm (see infographic below), regulating our sleep-wake cycle, hormone production, and other physiological processes. This internal timekeeper is influenced by external cues like light and darkness, signaling when it's time to be active or to rest.
The regulation and metabolism of several hormones are influenced by interactions between the effects of sleep, feeding and general behavior, and the intrinsic circadian system: melatonin (promote sleep), cortisol (increase alertness), leptin (suppress appetite), and ghrelin (increase appetite). The circadian system also helps regulate metabolism, including glucose and lipid metabolism, through specific clock genes. When sleep is disrupted, it can throw off hormone levels and metabolism, leading to problems like obesity, insulin resistance, diabetes, and appetite issues.
Chronotype:
A chronotype is related to your circadian rhythm, which determines when you fall asleep, wake up, and when your body releases certain hormones such as melatonin. While a circadian rhythm is affected by things such as daylight, the only factor that affects a chronotype is genetics.
The Dance of the Sleep and Wake Drive
Sleep Drive:
Role of Adenosine: Throughout the day, adenosine levels in the brain increase, signaling sleep pressure.
Influence of Melatonin: Melatonin, produced in response to darkness, rises in the evening, signaling sleep readiness. It regulates the circadian rhythm and promotes drowsiness.
Alertness Drive:
Circadian Influence: Our circadian rhythm influences alertness, modulated by light exposure and activity.
Role of Alertness Hormones: Hormones like cortisol, adrenaline, and noradrenaline increase in response to stimuli, enhancing heart rate and alertness. They maintain cognitive function and readiness.
Sleep Gate and the Forbidden Zone:
The Sleep drive AND the Wake drive both increase as the day goes on. The key is to recognize the small window after the peak of the Wake Drive and the opening of the Sleep Gate. For example, the height of Wake Drive is around 9pm. The Sleep Gate is strongest for a few hours after the Wake Drive peak. This is the optimal time to start winding down with restful bed-time routine to promote sleep. If high activity continues during the Forbidden Zone of the Sleep Gate, you’ll miss it.
Stanford Department of Medicine Presentation: “How to Understand and Manage the Six Dimensions of Sleep Health” with Fiona Barwick, PhD, Clinical Associate Professor, Department of Pyschiatry & Behavioral Sciences - Division of Sleep Medicine Center
Tips for healthy sleep habits:
Stick to a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian clock and reinforces your body's natural sleep-wake cycle.
Create a Sleep-Friendly Environment: Make your bedroom a conducive environment for sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and consider using blackout curtains or white noise machines to block out any distractions.
Establish a Relaxing Bedtime Routine: Develop a soothing bedtime ritual to help signal to your body that it's time to wind down. This could include activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Honor your circadian clock and get to bed during the Sleep Gate
If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
Use your bed only for sleep and sex.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 60 minutes before bedtime.
Set an alarm for sleep preparation relaxation activities
Don’t eat a large meal before bedtime. If you’re hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Try eating apples instead of coffee in the morning
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.
Relaxation Exercises to Prepare for Sleep
Diaphragmatic Breathing Exercise
Sit or lie down in a comfortable position, keeping your spine straight but relaxed, placing one hand on your chest and the other on your abdomen to feel the movement of your breath.
Inhale through your nose with a slow, deep breath, allowing your abdomen to expand like a balloon. Focus on filling your lower lungs with air, rather than just your chest.
Exhale slowly through your mouth and gently contract your abdominal muscles, allowing your belly to naturally deflate.
Progressive Muscle Relaxation
In a comfortable position, close your eyes, and take a few deep breaths. Starting from your toes, tense each muscle group in your body for a few seconds, then release and relax. Work your way up to your calves, thighs, abdomen, arms, and finally, your face. Feel the tension melting away with each exhale.
BodyTalk Access Tapping
The Cortices Technique by Dr. John Veltheim, balances the left and right hemispheres of the brain, and general brain function.
In summary, prioritizing healthy sleep is one of the most important things you can do for your overall health. By understanding the importance of sleep cycles, practicing relaxation techniques, and implementing simple lifestyle changes, you can unlock the power of sleep and improve your well-being. Remember, a good night's sleep is the foundation for a healthier, happier, and more productive life.
Thanks for reading. Sweet dreams!
Specialist Recommendation:
Linda Carrington, JD, RM, LMT, AP
Miami, FL
Acupuncture, Bodywork, Energy Psychology, Biopuncture, Homeopathy, Mesotherapy, Ozone and IV Nutrient Therapy
Alissa Christine is a Visionary Artist, a practitioner of the Healing Arts, and a nature lover, combining her pioneering Meditative VR Art experiences with traditional wellness modalities. Alissa Christine’s wellness toolkit includes Reiki, Reconnective Energy, Breathwork, Chakra Balancing, Body Talk Access, Aromatherapy, Yoga and Nutrition Awareness. Energetically, Alissa’s healing hands and loving heart bring relaxation, harmony and help awaken the healing process of the body, mind & spirit.
linktr.ee/alissachristine
This blog is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately.
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