is certainly a coveted thing as we age. Who doesn’t long for the days when ‘nap time’ was part of the daily routine? The more rested we are the better we tend to look, however, getting a full nights rest is so much more profound than just beauty. And simply being exhausted is not nearly enough to insure a full 8 hours, ask any insomniac.
Some experts believe
that we should all have a daily 15-30 minute nap. Historically, it was just part of our routine. People would come home for a nap in the middle of the hottest hours or for lunch and a rest. Of course these were also people that were going to bed with the sunset and up with the dawn.
There is a lot to be said
for syncing our circadian rhythms up with the rhythms of the sun and moon. Every system of our body has a circadian rhythm and most of us ignore it and go to the rhythm of our television & smart phone. Did you know before the mass expansion and usage of artificial light, women would cycle on or around the NEW MOON and ovulation would be on or around the full moon. Not enough studies have been done on the potential problems caused by modern day humans not syncing up at all with any planetary or celestial rhythms.
However we do know that artificial light, specifically the light emanating from our devices, has a negative impact on the production of our sleep hormone, melatonin. We also know that a tremendous amount of healing takes place while we sleep, like fighting viruses, bacterial infections and more. A study was done on T cells- “T cells are a type of… immune cells that fight against intracellular pathogens, for example virus-infected cells such as flu, HIV, herpes, and cancer cells,” Said Stoyan Dimitrov, PhD, a researcher at the University of Tübingen and an author of the study.
So if you aren’t sleeping 5-8 hours per night without ANY interruptions, it’s worth your time to figure out what the cause could be.
Here are some culprits:
- caffeine too late in the day or too much throughout the day
- too large of a meal before bed
- too much alcohol can wake you up around 3am staring at the walls
- Wifi or other high EMF emitters like routers, smart meters, digital clocks, smart devices and TV’s on in your bedroom
- too much fluid before bed
- bedroom too bright with outside and artificial lights
- no ‘wind down’ time before bed keeps the mind wound up
We must have excellent sleep hygiene and that includes, nutrients and practices that insure a healing restful night
1. Getting plenty of healthy fat in our diets, DHA and 5htp are needed for healthy melatonin production
2. Shutting off WiFi I call EMF’s the dog whistle for our brains, we can’t hear them but our cells can feel the damage
3. Shutting off and unplugging unnecessary devices, TVs, etc.. even digital clocks can interfere with melatonin production
4. Putting your phone on airplane mode
5. Dark room
6. Cool room
7. Easy on stimulants like coffee
8. Develop a breath, prayer or meditation routine THIS IS way underrated! I highly recommend this breath coach and his very affordable program
9. A healthy sleep aide if needed, like CBD or plant based melatonin or a high quality magnesium
My ‘go to’ sleep supplements
- Bioreigns Organic CBD Sleep also has hormone balancing herbs and sleep boosting nutrients
- Magsoothe is a yummy powder you can take before bed that relaxes muscles and soothes the tummy
- Alaskan Cod Liver Oil, the DHA, Vitamin D and A help sleep but also help the healing process and boost T cell function
Join Kitty Martone and Ashley Leroux
on Facebook Live
Thursday July 16th @ 1pm PST.
Sleep Hygiene is all the rage for anti-aging but what does it have to do with immunity and protecting you from viruses?