Unsurprisingly our new year, although filled with so much excitement, always become so busy. We have likely felt the effects of the new year’s craziness through a lack of rest. It typically shows up in our food cravings, diminished energy, lack of patience or higher stress levels. A good night’s rest not only sets us up for a successful day, but it provides the repair necessary for a number of high level actions of the body and brain.
The process during deep stages of sleep includes implementation of memories, balancing blood sugar, clearing toxins and cellular waste, lowering insulin levels, and stimulating neurogenesis (new neural connections in the brain). All these essential tasks are crucial for improved memory, sustained energy, weight management and the slowing of the aging process.
One of the most important processes during sleep is called glymphatic drainage. This process is essentially a shampoo for the brain. The glymphatic system sends a clear liquid called cerebral spinal fluid through the brain’s tissue, flushing out the toxins and clearing brain plaque. The cellular waste is transported out of the brain to the circulatory system, and eventually ends up in the liver. Here, the neurotoxins will be processed as waste and be excreted from the body. The sleep state is unique in the sense that glymphatic activity is dramatically enhanced, while its function is suppressed during wakefulness. “Imaging of glymphatic function showed that the cerebral spinal fluid cleaning in the awake state was reduced by 90%.” US National Library of Medicine.
While there are a variety of different strategies one may take to ensure that their body is fully rested, I would like to discuss today, the benefits of utilizing adaptogenic herbs. In addition to sharing the benefits of utilizing adaptogenic herbs, I will also share below my sleep tonic recipe that I like to enjoy right before bed.
Adaptogenic Herbs
Adaptogenic herbs have been utilized for thousands of years in South America and India. These types of roots and herbs from the earth help the body adapt to stress, while supporting its natural hormone balance.
One herb that can play a significant role in sleep patterns is ashwagandha. The Indian Journal of Physiological Medicine reports that participants who took ashwagandha for 60 days lowered their cortisol (stress hormone) by 30%. You can take it in the morning with coffee, as well as in the evening with tea. Since it is not a stimulant, there is no downside as to when it is consumed. The herb works throughout the day or night to support adrenals and balance blood sugar.
Another great option is reishi – a herb found in mushrooms. In addition to the positive sleep effects, reishi can help detoxify the body. A study from Food and Chemical Toxicology used the power of the reishi mushroom to reverse chemical-driven liver damage in mice.