Let’s talk about Sssssleep, baby!

Hello friends!

Do you have a hard time throwing those covers off to start the day? 

Do you wake up groggy or even grumpy?

Do you HAVE to have that cup of coffee first thing to get going? ⇔ (Do you crave a sugary or caffeinated treat in the afternoon?)

Do you feel a sense of dread or anxiety in the morning?

Do you feel tired but WIRED at any point in the day or even right as you’re trying to get to sleep? 

You see where we are going with this!

A good day starts with a good morning.

A good morning starts with a good night.

A good night starts with good sleep hygiene well before getting into bed.

There is a lot more to getting “good sleep” than the number of hours per night, and I want to thank one of my dear subscribers who replied to my last newsletter interested in talking about the aesthetics of sleep.

Here is what she had to say:

“Maybe something about pillow cases?! So random but I love silk pillowcases and the way it makes my skin and hair feel. Curious if you know and could include any tips on how to sleep on one’s back. Versus sleeping on my side, which is most comfortable except when I wake up I’m noticing my chest has all these lines aka wrinkles!! Also the corners of my eyes seem to be scrunched as well. Ideally there is some kind of silk cocoon pillow I could sleep in and within! Hah! Like a big U shape.. just dreaming! Love you!”

Oh, I hear you sister!! I would love to be cocooned in a big U shaped silk pillow. 

First, let me say, I love my silk pillowcase and would also recommend that for anyone who’s not a vegan. I also recommend an organic cotton or natural fiber pillow. 

There are a lot of pillows on the market that advertise being face friendly for wrinkles but unfortunately, all the ones I’ve found are made of “memory foam” which has a nasty drawback of toxic “off-gassing”. This is something I highly suggest avoiding in general, but that’s a discussion for another time. 

For most of my life I was also a side sleeper. It’s only been in recent years that I’ve finally found a system that works pretty well for me, and now I only switch to my side when I want to. Here’s how I do it…

A pillow under my knees has been a really simple solution for me and I hope it is for all of you who are trying to become a back sleeper. A comfy pillow can help support the knees and take pressure off the low back.  

Also, when I first started doing this, I needed a pillow on my chest or at my side as well (kinda coocoon-like indeed 😉).  The weight of the pillow helped keep me grounded in the bed, and less likely to toss and turn.

For your head pillow, you want something that’s not too fluffy, so that your chin isn’t tucked.  But, you also want it fluffy enough so if your head turns to the side, it is still supported.  If your pillow is too thin, the turn of your head will make you want to roll onto your side.

As for the wrinkles around the eyes and on the chest, you can use face tape in various forms when you sleep. Also, there are silicone “masks” that are worn at night and smooth out those wrinkles or prevent them from increasing. 

But as with many aspects of health, our sleep quality is affected by a multitude of factors and, likewise, sleep hygiene affects many aspects of overall health. So let’s break down how simple changes can have a POSITIVE trickle-down effect!

WHY WE NEED QUALITY SLEEP:

Sleep is when our body repairs and regenerates tissues, strengthens the immune system, “takes out the trash” and balances hormones, just to name a few functions. 

• Circadian rhythms: Our body’s internal clock…not just for sleep-wake cycles but also to regulate numerous rhythmic physiological processes that are disrupted by poor sleep hygiene. In Traditional Chinese Medicine (TCM) it is shown that each organ in our bodies has its own cycle and WHEN we go to sleep plays a big role in how that all kicks off. I won’t keep you in suspense…no later than 11:00pm is the time by which we need to be in bed. It sets the body up for the right hormonal signaling at the right times. 

• Detoxification: The liver, as a central player in “taking out the trash”, becomes highly active during sleep, processing and eliminating toxins from the bloodstream and breaking down harmful substances from food intake, environmental exposure, etc. Also, during deep sleep, the glymphatic system becomes more active, working to clear out waste products and toxins that accumulate in the brain. This system flushes out proteins like beta-amyloid, associated with neurodegenerative conditions such as Alzheimer’s disease.

• Cellular repair, growth & healing: Sleep is when our body repairs and regenerates tissues and strengthens the immune system.

• Memory Consolidation: The brain processes and stores memories during deep sleep, basically updating the files, so to speak. 

• Hormone Regulation: Sleep is integral to hormonal balance. It influences the secretion of various hormones, including cortisol (stress hormone), insulin (regulates blood sugar), and leptin (appetite regulation). Disrupted sleep patterns can lead to hormonal imbalances, affecting metabolic processes, stress responses, and appetite control.

• Heart Health: Sleep regulates blood pressure and heart rate, reducing the risk of cardiovascular issues.

• Emotional and Psychological Balance: Sleep significantly impacts mood and emotional well-being. Insufficient or disrupted sleep can lead to irritability, mood swings, increased stress, and heightened emotional reactivity. It’s during sleep that the brain processes and regulates emotions, underpinning overall mental health.

• Energy Restoration: Sleep provides the body with the energy it needs to function optimally. It replenishes energy stores, ensures mental alertness, and prepares the body for the demands of the day ahead.

WHAT GOOD SLEEP HYGIENE LOOKS LIKE:

Light Exposure:

• Dark Bedroom: Ensure your bedroom is nice and dark (and cool) for a good night's sleep. You can use blackout curtains to block out any outside light that might sneak in and can block any lights from devices in the room by covering them or taping over them with masking tape. An eye mask is also a good option (silk is great).

• Limit Screen Time: Blue light at night is not our friend. Try to avoid screens like smartphones, tablets, or TVs an hour before bedtime. These devices emit blue light that can mess with your body's sleep hormones.

• Photobiomodulation (PBM) aka Red Light Therapy: Red light for the win! Consider using PBM, which can promote relaxation and improve sleep (among MANY other benefits). Red light doesn't disrupt your melatonin production like blue light does and it helps kick start the regenerative process by stimulating mitochondria. 

• Morning & Evening Natural Light Exposure: Get exposure to natural light during the day, especially in the morning, to help regulate your internal body clock. Sunlight in the morning can help signal to your body that it's time to be awake, while natural light exposure in the evening can aid in winding down and preparing for sleep.  If you live in an area or have a schedule that gets you up before daylight would come into your room, consider a “Dawn simulator” alarm clock. These little babies are great and have helped me a lot with getting up, especially in the gray Pacific Northwest mornings. 

• Bedside Lighting: If you need some light before bedtime, go for soft, warm-colored bulbs for bedside lamps instead of harsh overhead lights. Think of a warm fire or candle light. This goes for bathroom lighting as well. Why shock yourself awake as you brush your teeth before bed? 

Food & Hydration:

• Dinner & Snacking: Refrain from eating large meals or snacking late into the evening. Consuming food after dark can send signals to your body that it’s time to be awake. This can interfere with your body’s natural sleep-wake cycle, disrupting important time sensitive hormone signaling.

• Caffeine: Caffeine is a stimulant that can lead to increased cortisol production. Cortisol is often referred to as the “stress hormone,” and its levels naturally follow a daily rhythm. However, consuming caffeine, especially later in the day, can disrupt this rhythm, leading to elevated cortisol levels when you should be winding down for sleep. This can result in restlessness and difficulty falling asleep.

• Alcohol: While alcohol can initially make you feel drowsy, it has complex effects on sleep. It can lead to disruptions in the second half of the sleep cycle, reducing the amount of deep, restorative sleep you get. Alcohol can also lead to fluctuations in cortisol levels during the night, causing nighttime awakenings.

• Sugar: Consuming sugary foods and beverages close to bedtime can lead to rapid fluctuations in blood sugar levels (sugar spikes). These fluctuations can trigger an increase in cortisol, making it harder to fall asleep and stay asleep. It’s best to avoid sugary treats before bedtime to maintain stable blood sugar levels during the night.

• Hydration: Stay hydrated throughout the day but try to ease off on fluids as bedtime approaches to avoid those midnight bathroom trips.

Stress Management:

• Reduce cortisol spikes: Be mindful of the "tired and wired" cycle, where you might feel exhausted during the day but suddenly super alert or anxious when bedtime rolls around. Managing stress and practicing good sleep habits can help break this cycle and lead to more restorative sleep.

• Bedtime Routine: Create a calming bedtime routine. This might include reading a book, taking a warm bath, or doing some gentle stretching.

• Reduce Stimulants: Avoid engaging in stressful activities or discussions (or even intense TV shows!) right before bed. High-stress levels lead to cortisol spikes, making it tough to relax and sleep.

• Relaxation Techniques: Use relaxation techniques to ease stress and anxiety before bedtime. Meditation, deep breathing, and progressive muscle relaxation are great options, as well as a soothing magnesium epsom salt bath and my fave, an oxytocin inducing snuggle with someone you care about or cuddles with your pet. 

• Supplements: You may begin to realize how vital Magnesium is and how much I love it…yes, magnesium is great for soothing anxiety, calming the nervous system and helping the body rest & recover. You can take it as a capsule in Glycinate form (no bowel loosening effect), as a powder like “Calm” (which will affect your bowels), as an Epsom salt bath, or in an oil/lotion for topical use. Actually, topical magnesium is the most bioavailable…but I still love glycinate for its ease of use.

Movement:

• Regular Physical Activity: Regular exercise can do wonders for your sleep quality. Aim for around 30 minutes of moderate activity most days. Think walking, swimming, or cycling.

• Fresh Air Benefits: Spending time outdoors and getting fresh air can improve sleep quality. It exposes you to natural light, regulates your body's internal clock, and helps reduce stress, contributing to better sleep.

• Timing Matters: But here's the catch: try to finish up your workout a few hours before bedtime. Exercising too close to bedtime might actually make it harder to fall asleep (remember those cortisol spikes?).

• Consistency: Stick to a consistent exercise routine. It helps set your body's internal clock, making it easier to keep a regular sleep schedule.

Ok, I know that was A LOT (and that is just scratching the surface), but I hope there are some usable actionable items in here for everyone! 

Please share this newsletter with someone who would find value in it, and reply with more topics of interest for future discussions. Together, we can embark on a journey to better health and vitality.

Wishing you restful nights and rejuvenated mornings,

Sharmil - Your Integrative Health Coach and Skincare Guide

PS: Here is a lovely little recipe for a low sugar (and quite tasty) evening treat:

Chia Seed Pudding with Cinnamon and Almonds:

Ingredients:

• 2 tablespoons chia seeds
• 1 cup unsweetened almond milk (or any milk of your choice)
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• A sprinkle of slivered almonds for topping

Optional: If your palate would prefer a little more sweetness, try adding a touch of monk fruit or an unrefined natural sweetener like maple or honey.

Instructions:

1. In a bowl, combine chia seeds, almond milk, ground cinnamon, and vanilla extract.
2. Mix well and let it sit in the refrigerator for at least 2 hours, or overnight. The chia seeds will absorb the liquid and create a pudding-like consistency.
3. When ready to serve, sprinkle slivered almonds on top for added texture and flavor.