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The sustainability of sleep has been, for the most part, grossly underrated. It is one of the most overlooked tools for recharge and rejuvenation. I would even go as far as saying that sleep is medicine. Sleep is sustainable and has a wide range of benefits. Many of these benefits were not taught, such as the healing of emotional wounds, helping to learn and remember, offering solutions to problems and even preventing sickness and infection.
Have You Underestimated Your Sleep Potential:
Think about it, sleep has been deconstructed into stages with each stage giving rise to specific functioning within the body , mind and the brain. We will get into those details in our second part of this discussion on . However we must understand that no one type of sleep or stage of sleep is sufficient. All three NERM, deep NERM and REM sleep combined have a wholistic benefit that leads to superior brain functioning. I mean we get into the electrical current between the hippocampus and the cortex. We also explain how sleep actually prepares us for new learning and aids in storing knowledge long-term; all of this from the simple tool called sleep. The key is to rest beyond 6 hours for those sleep cycles to complete their stages and activate those benefits.
How You Can Make Sleep Sustainable:
Our rituals are based upon what we see as being the most optimum ways to conduct the flow of divine spirit through our organisms and lives. Every thoughtful routine which becomes a life- giving ritual is an ingredient within the formulation of our reformation. Every thoughtful routine which becomes a life- giving ritual is an ingredient within the formulation of our reformation.ANU WAY Vol. 1
So this episode, The Sustainability of Sleep, just covers sleep as a routine or ritual because we want you to apply the knowledge first. As you are applying this new sleep ritual, you will learn about the way it fortifies your body and brain function. Which brings me to a few hacks and tips because I love hacks, especially the ones we know we should do but we ignore:
- Set a solid battle plan and a sleep schedule – maintaining a consistent and structured rest routine is medicine. All month long maintain a structured sleep and watch how quickly it helps to increase immunity, prevent sickness, and aiding in the sustained acquisition of knowledge and memory.
- Unplug – shutoff electronic devices at least one hour before bedtime, including smartphones, tablets, and the television, and keep them entirely out of the bedroom. Also consider setting your devices to “night mode” after sundown, which alters stimulating blue light.
- Avoid large meals and snacks before bedtime, instead have a satisfying shake with sea moss. This can be especially important for people who fall asleep but wake up later on, disrupting the sleep cycle. Aim for lighter dinners earlier in the evening and no couch snacks. (Eating a high-protein breakfast and taking bitters with meals help reduce nighttime junk food cravings. )
- In the evenings Chill Out – use relaxing activities and dim lights. Healthy sleep-wake cycles are supported by exercise but not late-night exercise. Schedule exercise during the morning and midday when the sun is at its zenith. This increases sun exposure which builds the production of serotonin which is then altered to create melatonin.
- Avoid caffeine after noon (or entirely). While good hydration is important, avoid drinking lots of fluids before bedtime to limit midnight bathroom trips, which will also disrupt the sleep cycles.
- Keep the bedroom on the cool side, and make up for it with warm socks and just the right amount of blankets to keep you comfy. This isn’t just physical warmth but also energetically as well make certain that you select
- Wear an eye mask and earplugs if needed only if you share a home with others. Do not use earphones while asleep but play ambient music if needed.
- Meditate, do deep breathing exercises, and read a boring book. Or do brain-fatiguing puzzles like sudoku, in bed, if you need help shutting off your brain. (This is when I catch up on reading my more technical herb books. I also close the day off with a reading from The ANU Way. The ANU Way offers reflective moments for me at the end of my day and holds me accountable!)
Lack of Sleep Can Lead To:
The sustainability of sleep depends on you, and the lack of sleep can be detrimental. Pay attention to what you consume because the internal cycles you have created may be working in opposition to the circadian cycles. Ask your holistic practitioner if any of your pharmaceuticals, herbs, dietary supplements or food medicines could be disrupting your sleep. Try doing a sleep study and identify what could be sabotaging sleep. Some possibilities may include conditions such as blood sugar dysregulation, apnea, acid reflux, restless leg syndrome, benign prostatic hyperplasia, and much more .
- Reduced Immune Function: Healthy men and women were nearly three times more likely to catch a common cold when exposed to the virus if they slept less than six hours per night compared to those who slept six to seven hours
- Weight Gain: Sleeping only ve hours per night caused healthy, young adults to eat more calories, choose less-healthy foods, binge more in the evening
- Leptin is a hormone that the body produces that forces us to desire food and appears in increased amounts when we are low on sleep
- Will affect our decision making
- Mood & Cognitive Issues will develop over time. Skimping on sleep is well-known to make us more emotional and less rational.
- If sleep deprivation becomes routine, it affects blood sugar imbalances.
The sustainability of sleep should be at the forefront of your planning, and intentionally structured into your day; routine is ritual isn’t it? When you create a battle plan for your daily accomplishments and projects make certain to include a set time for deep sleep. Remember, we all may not feel as if we need alot of sleep. But our brains, hormones and chemical pathways need more than 6 hours to truly support our functionality. Don’t underestimate its potential.
Wellness is Yours,