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.

Travel Well: Top Tips for Healthy Trips

As someone who is constantly on the go, I understand how draining travel can be at times. Long flights, queuing in even longer lines and the still stares waiting at baggage claim are certainly not the highlights of our trips. All this stress can feel overwhelming and make you feel exhausted before you can even begin to experience the wonderful opportunities that await you on your trip. This normal stress can become even more heightened during the holiday season. Remembering all the gifts and baking enough treats to bring to your celebrations although so fun, are quite difficult to balance.

Nevertheless it is important to prioritize your health and wellness no matter how busy you become, because at the end of the day, your body is your temple and should be treated with love and respect.

Today I am sharing my 3 pillars that I utilize every time I travel, and which I have found to transform my overall traveling experience. Happy Holidays!

Pillar 1: Enhance Immunity

Increase Vitamin D

Aim for 10-15 minutes of time in the sunshine per day or take a vitamin D supplement to reach optimal levels of the essential vitamin. You can also add foods rich in vitamin D such as egg yolks, fish and grass fed beef. Vitamin D not only protects bones, but plays an important role in overall immunity. The cells in the immune system can synthesize and respond to vitamin D.

A study published in the Archives of Internal Medicine found that low blood levels of vitamin D were associated with a doubled risk of death overall and from cardiovascular causes in women and men (average age 62) referred to a cardiac center for coronary angiography. Additionally, a study published in the Archives of General Psychiatry found a relationship between vitamin D deficiency and depression in women and men ages 65 to 95. Finally, the University of London found that daily or weekly supplementation had the greatest benefit for individuals with the most significant vitamin D deficiency (blood levels below 10 mg/dl) — cutting their risk of respiratory infection in half.

Protective Foods

Add in three powerhouse foods to your nutritional routine, whether home or away- walnuts, blueberries and olive oil. It could be a work dinner where you are asking for extra olive oil, bringing a small box of berries on the plane, or grabbing a handful of walnuts between meetings- your brain and body will reward you for these anti-inflammatory, anti-viral choices.

• Walnuts

  • Benefit: ALA is a potent antioxidant that recycles Vitamin C and Glutathione. It plays an important role in the maintenance and repair of the central nervous system, which is responsible for controlling neural pathways. ALA also improves vascular function, which helps in the repairing process of damaged tissues and improving defense against pathogens. ALA can also neutralize and remove toxins like metal accumulation from mercury in fish (eat walnuts before the sushi dinner).
    How to Enjoy: Take a bag of walnuts with you on the plane and to snack on between meetings. I like to bring a bag of walnuts combined with dark chocolate and salted macadamia nuts, which fits easily in my purse.

• Blueberries

  • Benefit: Flavonoids in berries activate an enzyme in the body called Enos, which increases the flow of blood and oxygen to the brain. Without this boost, the brain becomes tired as the day goes on and it may be harder to concentrate. Berries are also power-packed with protective antioxidants that reduce inflammation, neutralize the oxidative stress that causes damage to our DNA, and help protect against pathogens.
    How to Enjoy: Before heading to the airport, make a quick stop at any grocery store and buy a small box of berries. Eat as a snack on its own or add to dishes such as oatmeal.

• Olive Oil

  • Cognitive Benefit: The brain uses 20% total intake of oxygen, which can make it vulnerable to free radicals. In order to combat the negative effects, the brain feeds off of natural antioxidants found in certain foods. These antioxidants, like the powerful polyphenols in olive oil lower inflammation. Additionally, olive oil is high in Vitamin K, which boosts the brain’s processing speed, and increases cellular turnover. Vitamin K is only stored in small amounts in our body and depletes quickly if you don’t get vitamin K in your diet regularly

sUGAR SWAPS

• Pretzels for nuts

• Salad dressings for olive oil/salt

• Candy for dark chocolate

• Traditional sugary cocktails for tequila or vodka with citrus & club soda

Pillar 2: Accelerate Energy

A four-minute routine is sometimes all you need (and all there is time for) when getting just a few hours of sleep and having to be on a global sales call first thing in the morning. The great thing about the 4-minute workout is it actually raises metabolic rate for 24 hours after the workout. Perform this quick, 4-minute routine each morning before you start the day. You will feel much more energy, clarity and accelerate fat burning.

Productivity Planks

After sitting on a plane or having back to back meetings, the entire body can feel fatigued. Back pain typically fires up and by the end of the day, we feel burnt out. One easy and quick strategy can be integrating planks. Planks engage all the main muscle groups of the core and glutes, taking pressure off the low back and negating the effects of sitting. Any type of plank will boost energy and improve productivity. Perform the following plank series 3-4 times per day, holding each plank for 30-60 seconds.

Forearm Plank

• Come onto your forearms with legs extended straight back. Clasp hands and bring elbows directly under the shoulders. Come up onto the balls of your feet, forming a straight line from head to heels.

• Draw belly button toward spine. Engage quads and glutes the entire time.

Side Plank

• Come onto your right forearm with elbow under shoulder and feet stacked. Lift hips up as high as possible, forming a straight line from head to heels.

• Extend left arm directly over shoulder and press right hand into the mat. Keep core engaged the entire time.

Straight Arm Plank

• Place hands under shoulders and come up onto the balls of your feet. Keep arms extended to straight and gaze toward the floor.

• Squeeze shoulder blades together and draw belly button toward spine. Keep quads and glutes engaged the entire time.

Straight Arm Plank with Shoulder Touch

• Place hands under shoulders and come up onto the balls of your feet. Bring feet wider than mat width. Keep arms extended to straight and gaze toward the floor.

• Keeping hips still, bring right hand up to touch left shoulder. Return to center and bring left hand up to touch right shoulder. Continue to alternate, keeping torso and legs as still as possible.

Pillar 3: Deep Sleep

Goodnight Honey

Adding 1-2 tablespoons of honey into tea or hot water before bed allows the body to naturally repair throughout the night. The liver is responsible for regulating sleep hormones, increasing fat metabolism and lowering inflammation in the body. The liver needs glycogen in order to do this and keep stress hormones (like cortisol) at bay. Honey restocks the liver selectively without digestive burden or spiking blood sugar and forms a stable supply of liver glycogen. Honey also contributes to the release of melatonin, which is the hormone required for both the recovery and rebuilding of body tissues during rest. I like to travel with a small jar of raw honey that I can add to teas at night at the hotel or enjoy a spoonful to curb sugar cravings.

Sleep Scents

Include any of these scents before sleep. You can use any or all as essential oils (rub between palms and inhale deeply) or scented candles in the bedroom before sleep.

Lavendar

Researchers have found that lavender increases slow-wave sleep, instrumental for slowing heart rate and muscle relaxation—thus promoting restful sleep.

Bergamont

Studies have found that bergamot essential oil induces physiological changes, such as lowering heart rate and blood pressure that precede sleep.

Valerian

Valerenic acid in valerian oil is known to inhibit the breakdown of the neurotransmitter GABA, which induces sleep. It works on the principles of anti-anxiety medicines and promotes deep sleep.

Peppermint

The anti-inflammatory nature of peppermint oil helps in clearing the airways and reduces snoring and sleep apnea symptoms.

Sleep Schedule

Aim to go to sleep and wake up at the same time as many days per week as possible. By staying consistent (even on the weekends), the body can self regulate and create the right hormone release each evening to set up for a deep sleep. A study with 1,000 people conducted by Harvard University found that the time you wake up every morning may be just as important as the time you go to bed the night before. The results showed people with a strict wake-up time reported being more content overall in every area of their lives.