Holistic Rituals For A Better Night's Sleep
“The best bridge between despair and hope is a good night’s sleep.”
Sleep, like diet, is a cornerstone of vibrant health. While you sleep, your internal clean up crew goes to work for you, helping to detoxify your system, reduce inflammation, rebuild immunity and support cellular repair.
Yet, 1 in 3 American adults aren’t getting enough sleep. Occasional sleeplessness isn’t usually harmful, but chronic lack of 7 to 8 hours of quality shut-eye can have a negative impact on your health. For example, it can…
Increase your appetite. Lack of sleep leads to an increase in appetite (mainly for sugars and carbs). It increases ghrelin, your "I'm hungry" hormone and decreases your "I'm full" hormone, called leptin.
Impair cognitive function. You've likely experienced that "drunk" feeling when you're sleep deprived yet you've not had a sip of alcohol. That's because lack of sleep impairs simple functions such as attention, learning, and a range of cognitive functions.
May increase depression and anxiety. According to a recent publishing from Harvard, a good night's sleep helps foster both mental and emotional resilience, while chronic sleep deprivation sets the stage for negative thinking and emotional vulnerability.
Impede multiple functions. Research has shown that insufficient sleep has negative impacts on endocrine, metabolic, cardiovascular, immune, bone, stress, and neurological health and function.
While there’s no magic pixie dust that we can sprinkle to make us sleep better, there are some simple things we can do to help foster it. Here is a comprehensive list of holistic rituals you can explore to get more restful slumber…
Morning light therapy. According to the National Sleep Foundation, morning light is a powerful guide for your body. Exposure to more light during the day and less light at night is critical for healthy sleep patterns because it helps to calibrate your circadian rhythm (aka your biological clock) and natural production of melatonin. Studies show the most benefits from getting a bright dose of sunshine in the morning happens within an hour of waking for 30-45 minutes. If, however, you work nights, you're up before dawn, or you can't access or tolerate sunlight for any reason, a lightbox may be a viable alternative. I’ve used this lightbox for 15 years, and it’s still running strong. Keep in mind, artificial light doesn't have the same effect as unfiltered sunlight. Many lightboxes provide an intensity of light of about 10,000 lux or less. For comparison, the sun's light intensity is 100,000 lux.
Upgrade your microbiome. It’s clear that your microbiome powers most of your body’s key functions, including sleep. Studies suggest there is a link between gut bacteria and normal sleep patterns. This is especially true when we consider that the food we eat fuels important hormones which govern sleep and mood. Amping up your intake of prebiotic foods, like leeks and avocados, and taking a quality probiotic is the first step to building a healthy gut flora.
Move your body. Your mind will find it easier to relax when your body is tired. Exercise boosts the effect of natural sleep hormones like melatonin. In fact, regular aerobic activity helps people fall asleep faster, spend more time in deep sleep, and awaken less often during the night. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating.
Skip the afternoon caffeine hit. Caffeine functions as a stimulant and can stay in our systems for hours, causing a burst of adrenaline (jitters, anyone?) and the stress hormone cortisol to remain elevated. Enjoy your daily caffeine hit before midday, or at least six hours before bed and stick to caffeine-free beverages in the afternoon. MUD\WTR is an excellent alternative to coffee, and a personal favorite of mine. I look forward to my daily pour with oat milk and cinnamon. Remember that even decaffeinated coffee contains a small amount of caffeine and may keep you awake if you are sensitive.
Nix the adult bevvies. Alcohol causes similar problems to caffeine: it raises cortisol, triggering the anti-sleep ‘fight or flight’ response. While alcohol can make you feel tired and people use it to fall asleep, it often causes nighttime wakening. Alcohol also increases bathroom trips – which can also wake you up. After age 40, if you struggle with good sleep, select your vices carefully.
Eat a balanced and wholesome dinner. Consuming a balanced meal that contains protein, fat and a complex carbohydrate source ensures you are not going to bed uncomfortably hungry. Ideally try to have dinner 2-3 hours pre-bedtime so your body has time to rest and digest.
Enjoy a cup of herbal tea. Many herbal teas contain compounds that help to calm our nervous system, like chamomile, lavender, passionflower and lemon balm. When choosing an herbal tea make sure to opt for a caffeine-free version, and stick to 1-2 cups, otherwise your restful sleep may be interrupted by a night-time bathroom break!
Add a natural sleep aid. Tapping into a few key natural ingredients can be added insurance for blissful rest.
Calcium and Magnesium are two minerals that can help promote a calm and relaxed brain and body. People who awaken frequently during the night may benefit from taking a calcium and magnesium supplement about an hour before going to sleep.
Valerian and Lemon Balm are herbs that have traditionally been used for calming and relaxation. They help calm the brain and help you to feel tired.
Vitamin D is also a hormone, and it appears to have direct effects on your regulation of sleep. Some hypothesize that sleep disorders have risen to epidemic levels because of widespread vitamin D deficiency. Sunshine is still the best way to get vitamin D, but if you can’t get enough sunlight or you live in a northern climate between October-May, a supplemental dose might be your best bet.
Put your legs up against the wall. Yes, this is exactly as it sounds! This yoga pose, technically known as Viparita Karani, lowers blood pressure and winds down your ‘fight or flight’ sympathetic nervous system. You can try this restorative ritual anywhere, really… on the floor with your legs up the wall, or on your bed with your legs up the headboard. Lay there and focus on breathing in through your nostrils and out through your mouth. Try it for five to ten minutes before you go to sleep. According to a survey by The National Center for Complementary and Integrative Health, more than 85% of those who practiced a form of yoga or meditation reported reduced stress, and 55% had better sleep.
Take a hot bath or shower. Heat relaxes tense, tired muscles, and helps you de-stress. Taking a warm bath or shower an hour or two before bed has been shown to relax both the body and mind by lowering both heart rate and blood pressure. Strapped for time? Try one of these self-care rituals you can do in 5 minutes or less.
Clock-out of screen time. Phones and laptops emit blue light which can disrupt your sleep patterns. Avoiding TV and screens for 1-2 hours before bedtime maximizes your body’s natural production of melatonin, the hormone that encourages sleepiness. Instead, opt to read yourself a bedtime story (in book form). Even just six minutes of escaping into a good read can reduce stress by 68%, according to research from the University of Sussex.
Dim the lights. When the evening hours hit, instead of switching on a bright overhead light, think about lamps, a dimmer switch, or candles to create a more serene setting. In addition to being more low key, indirect light is less disruptive the body’s natural circadian rhythms.
Lights out by 10pm (or earlier). Studies show the benefits of getting to bed before 10pm, not only for your physical health and recovery, but for your mental health, too. According to Ayurveda the ‘Pitta Time’ is from 10pm - 2am — this is where the body is tapping into its deepest REM cycles and restoring the body.
Keep it cool and dark. Most experts agree that the sweet spot for your bedroom temperature is between 60 and 67 degrees Fahrenheit. Investing in blackout shades and a white noise machine may also contribute to sounder sleep.
Remember, you don’t need to make all of these adjustments to tap into the benefits of better sleep… just a few small shifts can help to quiet your mind, calm your body, and offer you sounder slumber.
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