Day 9 ❍ Sweet Dreams
More and more, we are becoming aware of the importance of a good night’s rest. There is significant science behind sleep as it relates to our cleanse, and how we can create a nightly ritual for sweeter dreams. Some of you have joined several of these cleanses with me and may be familiar with much of the information, but please read on—there may be new insights that stand out for you this time.
Many factors influence our sleep, and extensive research highlights the health benefits. English scientist and UC Berkeley professor of neuroscience and psychology, Matthew Walker, delves into the details of sleep in his MasterClass, "The Science of Better Sleep." I highly recommend it if you have the MasterClass app. Walker asserts that sleep is the foundation of good health, correlating it strongly with immune, hormone, and cardiovascular health. Moreover, as it relates to our cleanse, sleep significantly affects our gut health.
According to the National Academy of Sciences, there are ‘hedonic hotspots’—brain sites where specific neurochemical stimulations amplify the hedonic impact of sensory rewards, such as “liking” for sweetness. When we don’t get enough sleep, these hotspots light up, influencing our behavior. Our bodies have two appetite-controlling hormones: leptin and ghrelin. Leptin signals when we are full and satisfied, while ghrelin tells us when we are hungry. High levels of ghrelin can make us want to eat more, even if we’ve had enough, leading to overeating. It’s as if we don’t feel the fullness. Walker explains that lack of sleep disrupts the balance of these appetite regulating hormones in “in deleterious ways that can push us towards a path of weight gain or even obesity.”
So, it’s not surprising that insufficient sleep can adversely affect our gut microbiome. Studies have shown that lack of sleep activates the amygdala when we even see sugary, unhealthy foods, stimulating the hedonic hotspots. Stimulating these hotspots elevates cortisol levels in our body at night, a time when cortisol should be low. This negative impact on the pre-frontal cortex impairs impulse control, leading to poor choices that harm our body and gut.
The good news is that once we are aware of these factors, we can take action. Here are a few ideas for Better Sleep and Sleep Hygiene Rituals.
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 RITUALS
Last Meal Early: Have your last meal 2-3 hours before bed.
Power Down: Power down devices 30-60 minutes before bedtime: Set up a notification with a lullaby sound if that helps.
DND: Getting late-night texts? It’s okay to say “I’m powering down now…” Or schedule your phone sex earlier. :)
Mood Lighting: Dim the lights 30 minutes before bedtime. Replace blue light/screen time with candlelight and soft area lighting.
Pamper your Skin: Do a facial mask.
Clear the Energy: Light palo santo.
Cool it Down: Lower the temperature in your home: Recommended temp: 65-67°. Our body’s temperature needs to lower one degree for sleep.
Bed Temp: Try temperature cooling sheets, mattresses, or mattress covers.
Warm Bath: Take a warm bath: This will help to lower your body temperature.
Wash your Feet: Wash your feet and moisturize them.
Magnesium & Herbal: Drink Calm (calcium magnesium) tea, ginger tea, or an herbal tea you love.
Music Vibe: Play music that helps you wind down.
Binaural Beats: Listen to binaural beats (through headphones): Take off headphones as you get sleepy.
Sleep Meditation: Listen to a sleep meditation.
Sleep Hypnosis: Listen to sleep hypnosis. I actually prefer this over listening to a meditation.
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.
LISTEN
Matthew Walker - Optimizing Your Sleep
Matthew Walker - Insomnia - Part 1
Matthew Walker - The Master Class
RECIPE INSPO
Let’s party with a new dip recipe! Try this out for a healthy dip rich in fiber and antioxidants.
You can make this in your Vitamix or blender. Easy peasy.