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Managing Stress, Part I
Sleep Your Way To Success!
By Ingo Logé PhD,
CCN & Nutritional Life Coach
You've probably heard the saying from Ben
Franklin that, "Early to bed, early to rise makes a man healthy, wealthy, and wise." Of course this is great advice,
but did you know that there are some important scientific reasons why?
These
days, too little sleep and too much stress are common problems for many of us. That's why I've written this special two-part
series that explains what happens in our bodies when we don't get enough sleep, and why relying on sugar and caffeine are
the worst things you can do to feel more refreshed and energized.
Early to
Bed
Evolution has designed our bodies to follow a number of natural rhythms.
The movements of the sun, the moon and the earth literally govern all of our hormonal rhythms. Our relationship to the sun,
for example, directs the seasonal influences on our bodies. At different times of the year, the length of the day is different
and this fact has shaped our behavior for most of human history.
In winter
for example, it is normal to go to bed earlier and get more sleep. It's cold too, which encourages us to stay in bed in the
morning. In summer, it is warmer and the days are longer so we tend to be more energetic. More daylight also lends itself
naturally to longer workdays or play days. The spring season gives us a nice slow transition into the more energy expressive
summer season, while fall gives us a nice, gentle transition into the more restful winter season.
It is the rising of the sun that triggers the hormones that wake us in the morning and the setting
of the sun that triggers the hormones that enact rest and repair during the night. If you are physically active, especially
if you're an athlete, missing out on rest is particularly damaging. You end up missing out on needed physical repair time
and injury becomes far more likely. I've consulted with many athletes experiencing this very problem over the years.
When you stay up past 2:00 am, be it partying, working the night shift or getting up to care
for infants, you'll start displaying nervous system fatigue. This often shows up as headaches, muscle twitching in the face
and around one or both eyes. Additionally, anyone that misses the optimal sleep cycle, even if they sleep later into the morning,
will not get the same degree of restoration as if they had gone to bed by 10:00 pm because the repair cycles are driven by
solar, lunar and terrestrial forces, which really don't care about what shift you work or late night TV! When this continues,
even
for a few days, this is when the caffeine/sugar cycle can really sink
its claws into you.
Tips for Getting to Sleep at Night
Today, we are quite literally bombarded with electromagnetic pollution and overly stimulated by artificial
light sources, such as lamps, TVs, digital alarm clocks and any number of light (and electromagnetic) emitting appliances
that may be near us when we sleep. This is critical to understand because our bodies are extremely sensitive to all types
of light, and extremely sensitive to the need for sleep too! These light sources can trigger the awakening/stress hormones,
making sleep difficult. This means not only a loss of sleep, but that the quality of your sleep diminishes.
These effects begin to stack up on one another as lack of sleep is interpreted as a very significant
stress input by your body. This triggers further production of stress hormones. These hormones further disrupt your sleep
duration and quality, blocking your ability to regenerate your bodily tissues and systems.
Here are some tips to help you get to bed by 10:00 pm so you don't miss your body's natural repair cycles:
1. Get up with the sun. I recommend rising at 6:00 am in the
beginning because that way you will naturally be fatigued by the time 10:00 pm rolls around. Early rising is better for the
body than late-night activity if you need to get more work or studies done.
2.
Dim the lights in the house about 2 hours before bedtime. If possible, use natural bees wax candles. Typical electrical lighting
is very stimulating to the part of the brain that is both light and time sensitive. Remember, electric lights appeared very
recently in our evolutionary history. They trick your brain into thinking that the sun is coming up at midnight and your body
into releasing stress hormones to prepare you for another day's work! That really disrupts sleep patterns.
3. Try using some essential oils. Oil of lavender is great in bath
water or mixed with some cream and massaged into the front of the neck, stomach, along the spine and in the groin region as
well as on the feet. Mountain Rose Herbs makes great oils, and they have a special blend called Sleep Ease Oil which, when
rubbed behind the knees, works well for aiding your sleep.
4.
If you can tolerate milk, warm organic milk helps release the neurotransmitter tryptophan, which often makes people drowsy.
You'll know if you cannot digest dairy products well or are lactose intolerant if you suffer from bloating, abdominal cramps,
nausea, gas and diarrhea within 30 minutes of eating a dairy product. You may also wake up with a stuffy nose and excess sleep
in your eyes after eating dairy as well.
5. Try unplugging
all electrical devices in your room for a few nights. The electromagnetic pollution from electrical devices keeps a lot of
people from sleeping well.
6. Leave your window partially
open at night so that you can keep fresh air in the room and don't let the room get too warm either. People typically sleep
best when there is fresh air in the room and it's about 60-65 degrees. If it's too warm, you will sweat and feel stuffy and
that's a form of stress to the body. Again, out come the stress hormones and goodbye deep sleep.
7. There are some excellent music selections that will help you sleep these days, too. I
find nature sounds helpful. Most music stores have a section of music to help people relax and sleep. Keep the volume low
enough that it's not disruptive. In my experience, the right music can work like a charm!
8. Shower or bathe before bed. If you don't have a whole-house water filtration system, purchase
a shower or a bath filter to remove chlorine. Coming to bed clean and fresh has a relaxing effect. Be sure not to put any
mass-market, non-organic commercial scents, oils or hygiene products on your body at night. Most of these products are loaded
with toxins that elevate stress hormones. If you are already sleep challenged, I recommend that you stop using commercial
body care products, particularly before bedtime. It can make a huge difference!
9.
Make sure the windows are well covered. Even the smallest amount of light can wake some people up. This is one of the most
common causes of premature awakening. Streetlights, flashes of light from cars driving by, and the sun rising in the morning
can all put an end to a lovely sleep in a flash.
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