Sleeping Well?

Sleep isn’t just for resting...

Sleep allows the body to repair tissues, consolidate memories and maintain hormonal balance. It activates the lymphatic system which clears toxins, it removes metabolic waste from the brain and helps to maintain optimal cognitive function, like decision-making. Adequate sleep helps to regulate inflammation and oxidative stress, as well as encourages Cerebrospinal Spinal Fluid Flow (CSF), which occurs during slow-wave sleep.

Did you know?

• 1 week of 6 hour sleep can disrupt over 700 genes. These are linked to immunity, inflammation and long-term disease risk.

• Poor sleep changes how you process stress and social interaction.

• Poor sleep shrinks the prefrontal cortex, so you struggle to stay calm and focussed.

• Just 1 bad night can increase white blood cells, which become more active (monocytes). This can trigger inflammation.

• Chronic sleep deprivation is linked to - Alzheimer’s, heart disease and strokes, mood swings and depression, blood sugar issues, weight gain and shortened life span.

• A 2020 study found that sleep duration varies according to country. Japan averages 6.5hrs and Nordic countries 8.5hrs.

Possible causes:

• Gut imbalance due to a diet high in sugar and low in fibre

• Hormonal changes

• Stress (high cortisol delays melatonin)

• Environmental toxins

• Low magnesium or vitamin B

• Exposure to blue light (delays sleep by up to 3 hours). 90% of us are guilty of this.

• Inconsistent sleep schedule (disrupted circadian rhythm)

Solutions:

• Massage (promotes oxytocin)

• Go outdoors (Serotonin helps with the production of melatonin and helps reprogramme the circadian rhythm)

• Limit screens (at least 2 hours before bed)

• Organic linen and pj’s (temperature regulation)

• Keep the room temperature cool

Sleepmaxxing...

A number of extreme bedtime routines that promise to deliver perfect sleep, have no medical evidence and actually pose potential safety risks.