Day 3 ❍ Rest & Digest: How Sleep and Gut Health Support Root Chakra Stability

Have you ever experienced a bad night’s sleep and felt brain fog or a sense of being ungrounded the next day? During these moments, your sense of stability that emanates from the Root Chakra can feel disrupted. Sleep plays a vital role in grounding both our physical and energetic bodies, directly supporting our emotional resilience, decision-making clarity, and overall sense of security. Specifically, achieving REM and deep sleep stages is crucial for the brain’s process of consolidating memories and “filing away” unnecessary information. This mental decluttering contributes to a clearer, more grounded state of mind—a key aspect of Root Chakra balance.

Think of sleep as a process of restoring your Root Chakra each night as you replenish your overall sense of well-being. When we’re well-rested, our nervous system shifts from stress-response mode to a state of calm, fostering balance and stability within the Root Chakra’s energy field. In contrast, insufficient sleep disrupts this balance, impairing memory and leaving us feeling cranky AF… I mean, ungrounded and emotionally vulnerable.

The Science of Sleep

Renowned neuroscientist and UC Berkeley professor Matthew Walker emphasizes that sleep is the foundation of good health. The quality and regularity of our sleep strongly correlates with immune function, hormone regulation, cardiovascular health, and gut health—all of which are deeply tied to the stability associated with the Root Chakra. Walker also notes in his famous Ted Talk that men who get less sleep have smaller testicles. Keep reading, friends.

As it relates to our cleanse, sleep significantly impacts our appetite regulation and gut health. Poor sleep stimulates "hedonic hotspots" in the brain—areas where certain neurochemical triggers intensify our desire for sensory rewards, like the craving for sweetness. Sleep deprivation specifically disrupts two key appetite-regulating hormones: leptin, which signals fullness or satiety, and ghrelin, which signals hunger. In other words: Poor sleep can make you to crave unhealthy food.

This imbalance can lead to overeating and weight gain, further impacting our sense of stability and security. Additionally, lack of sleep stimulates the amygdala and those same "hedonic hotspots" in the brain, increasing our reactivity to unhealthy, sugary foods. These responses elevate cortisol levels at night—a time when cortisol should be low—disrupting our ability to feel grounded and in control. And did I mention it can cause men’s testicles to shrink?

The good news is that by prioritizing sleep hygiene, we can have a say in our emotional well-being.  We can positively influence our physical and cognitive health. In doing this, we invite a pattern of stability to emanate from the Root Chakra. Mindful evening rituals and habits that support restful sleep can help you reconnect with this vital energy center.

“Sleep is that golden chain that ties health and our bodies together.”
— Thomas Dekker

SUGGESTIONS FOR BETTER SLEEP

  • Regular Sleep Schedule: Go to bed and wake up at the same time consistently.

  • Avoid Napping: Walker recommends against napping to ensure your body is fully tired by bedtime. (Honestly, I’m on the fence about this one.)   

  • No TV in the bedroom: Avoid associating wakefulness with sleep.  

  • Limit Alcohol Use: It will adversely affect your sleep.

  • Stop caffeine early in the day: Even if you can fall asleep after drinking coffee, it still affects your sleep quality.

  • Take ashwagandha at night (as needed): This is a cortisol blocker and is not meant to be used long term.

  • Can’t Sleep? Move: Go to another room and move to avoid associating restlessness with your bed. Return to your regular sleep schedule the next day rather than trying to ‘catch up.’

  • Stay Fresh: Keep bedding clean and fresh on a regular schedule. Fluff your sheets and, if weather permits, open a window for an hour to let your room get fresh air.

  • Start Grateful: When you wake up, before your eyes open, say ‘thank you’ and take 10 deep breaths.

  • Morning Sunlight: Get sunlight on your face early in the morning.  Go outside rather than simply looking out of your window. The light outside will positively affect your circadian rhythms.

  • Exercise Early:  Try to walk, stretch or move your body.  This helps reset your body’s circadian rhythm by stimulating cortisol early in the day.

  • Get Motivated: Observe your sleep data if you use an app or Apple Watch. This may motivate you to stick to your habits and rituals.


NIGHTTIME RITUAL IDEAS

  • Have your last meal 2-3 hours before bed.

  • Power down devices 30-60 minutes before bedtime: Set up a notification with a lullaby sound if that helps.

  • Getting late-night texts? It’s okay to say “I’m powering down now…” Or schedule your phone sex earlier. :)

  • Dim the lights 30 minutes before bedtime.

  • Replace blue light/screen time with candlelight and soft area lighting.

  • Do a facial mask.

  • Light candles and/or palo santo.

  • Lower the temperature in your home: Recommended temp: 65-67°. Our body’s temperature needs to lower one degree for sleep.

  • Try temperature cooling sheets, mattresses, or mattress covers.

  • Take a warm bath: This will help to lower your body temperature.

  • Wash your feet and moisturize them.

  • Take magnesium

  • Enjoy a chamomile tea, ginger tea, or an herbal tea you love.

  • Play music that helps you wind down.

  • Listen to binaural beats (through headphones): Take off headphones as you get sleepy.

  • Listen to a sleep meditation.

  • Listen to sleep hypnosis.

  • Read a book: Like a real book with paper and pages.

  • Journal: Write out your stream of conscious thoughts or concerns.

  • Write a gratitude list: Share it with friends as a group ritual.

  • Wear a sleep mask

  • Use mouth tape to avoid sleeping with your mouth open


LISTEN

RECIPE INSPO

Red Lentil Soup

A warm soup in the evening is the perfect dinner to wind down the day.

This plant-based meal is packed with nutrients like protein, fiber, and iron, making it especially satisfying and nourishing.

To enjoy this with a lower glycemic index, consider swapping the yukon gold potato in this recipe with a sweet potato.

Remember to have dinner 2-3 hours before bedtime to ease digestion and allow your body to rest more effectively while you sleep.

 

Contest 🏆

Attend all 21 classes in 21 days, and you’ll be entered to win an exciting prize! On livestream days, you can participate live or complete the session on demand—it all counts.

On Demand Video ✨ Your 30-minute practice will be posted at 12:00 AM each morning.

Did you know, did you know? Tomorrow is the most important class to come to! You’re doing amazing. 

I love you. Keep going!

Alex