Top Tips for Deep Sleep

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.

Beat Screen Fatigue

Screens emit a mix of red, green and blue light that can affect parts of the brain responsible for attention, disrupt circadian rhythm and dysregulate blood sugar.

Several studies from The Harvard School of Public Health showed the effect of screens on dopamine production mimicking addiction. Dopamine, the “feel-good hormone,” is part of the brain’s pleasure and reward circuits. Playing video games turns on similar brain regions as those linked to cravings for drugs and gambling. Same goes for social media — every time we see a new post or get a reaction to ours, it’s like a hit of brain candy. If we produce too much dopamine in the brain, we will just need more and more of it. This hinders our serotonin production, which leaves us feeling anxious or unhappy.

An ongoing study from the National Institute of Health found pre-teens who spent seven or more hours in front of a screen had a thinning of the brain's cortex. This is the region of the brain responsible for processing information from our five senses.

Throughout the pandemic, many of us have become glued to our screens in order to keep up with our jobs, family and friends. In order to gives ourself a screen detox and ensure that we are staying present in the moment throughout this holiday season, I recommend giving these three tips a try.

Gamify

Start a competition with a friend or family member to see who has the lowest screen time each day for the course of ten days. You can check screen time on all mobile devices. This can become fun and competitive by keeping track of the total time, add it up each day and the lowest score at the end of the competition gets a prize of their choice.

You may be surprised about what you find yourself making time for instead of your phone. This winter I’ve been particularly eager to go on walks to enjoy the nice crisp air! Thankfully we have had some small heat waves so I can get away with venturing outside without a jacket sometimes. Although I am always one to enjoy bundling up during the cold as well.

Remove Notifications

While you may have to keep some notifications, most notifications that appear on your phone are unnecessary hits of dopamine to the brain – keeping the mind and body in a constant state of fight or flight.

Removing your notifications will allow yourself to focus solely on whatever is in front of you. Whether that be work, a date, time with your family or working out, having your undivided attention on one activity will give you a nice reset.

Screen Free Saturdays

Take one day on the weekend (four total for the month) to take a complete break from screens. Try to give yourself this gift. Encourage family or friends from the competition to do this with you. It’s amazing how refreshed you will feel going into the week.

Fall Favorites

And the countdown begins. We are officially one week away from Halloween and my excitement continues to build! The days have been flying by and my to-do list seems to continuously grow. Nevertheless, while October is always a busy month, that does not mean we should succumb to the work-horse lifestyle as it can be so easy to do. 

Setting time aside to relax and enjoy the little moments can not only make your busy week feel like fun, but also balanced! Here below I will be sharing some of my absolute fall favorites that are easy to fit into a busy schedule.

Burn a Candle

This is a quick and simple way to jump in on the fall festivities. There are so many different scents that I love. One of my favorites is called Fall Leaves. Aside from this, there is Pumpkin Spice, a variety of Vanilla scents and even a yummy Cinnamon Apple. When you find yourself at home looking to take the ambience up a notch, grab that lighter and embrace the cozy candle aroma!

Watch a Halloween Movie

This is a great activity to celebrate the spooky season and reset at the end of a day. I usually will start to play my Halloween favorite, Hocus Pocus, while cooking dinner. However, just make sure you are keeping a good eye on your food and don't burn anything! Whether it be an old classic such as It's the Great Pumpkin, Charlie Brown, a comedic horror movie such as Cabin in the Woods, or even a family friendly choice like The Nightmare Before Christmas, this is an activity that anyone can make time for.

Explore a Pumpkin Patch

This may take up more time than the other ideas, but nonetheless I wanted to remind you that this is such a fun option to take advantage of. Google search for a local pumpkin patch near you and enjoy the beautiful scenery. Here you will find pumpkins of all shapes and sizes, possibly a train for little kids to ride, and some pumpkin spiced baked goods. Occasionally there may be a corn maze available which I can't help but explore!

Bake a Sweet Treat

Baking can be a fun activity either on your own or with a friend. I enjoy baking at home with some tunes on or having a movie playing in the background. Occasionally I will choose to indulge in a little taste test of the batter or frosting. What can even be more fun than the actual baking itself is sending your goodies off to family and friends. It always warms my heart to see other people’s eyes light up at the fact that you thought about them.