By getting back to natural rhythms
If you suffer from poor sleep quality, I feel for you. I’ve had some bouts of insomnia over the years and there’s nothing worse than clock watching and counting down the hours you have left before you have to get up and face a busy day.
A good night’s sleep is affected by what you do during the day, starting from the moment you wake up.
There are many reasons why quality of sleep is affected, and as a health and lifestyle expert, I’m here to tell you that it’s more than likely down to the lifestyle choices you’ve made throughout the day.
When a client comes to me to improve their sleep, the first thing I look at is their diet and lifestyle choices throughout the day. For example, time of waking, frequency and timing of meals, natural light exposure, frequency of movement, and time taken to think and relax. This is important because stress hormones are massively influenced by your daily lifestyle choices. To set yourself up for regular quality sleep, your intention should be to attempt to synchronise your lifestyle habits with the natural cycles of our solar system, especially the sun and moon. It’s best to be mentally and physically active when it’s light, and relax and do less when it’s dark.
Getting back to natural rhythms. We’re microcosms inside a macrocosm!
Let me explain:
Your main stress hormones, Cortisol, DHEA and Growth Hormone have a 24-hour rhythmic cycle, which is largely dictated by light. Early morning light stimulates Cortisol to rise, peaking at around 9am. Cortisol is a stress hormone that gets you going. As daylight reduces throughout the day so should our physical, mental and emotional activities. At around 6pm, depending on the seasons, repair hormones such as DHEA and Growth Hormones naturally rise, which start their work moving you from a Catabolic state (breakdown) into a Anabiotic state (building/repair). As the repair hormones increase and activity level drops, Cortisol naturally decreases, allowing neurotransmitters such as Melatonin to prepare you for restful sleep. Any stress – be it exercise, light, caffeine – will inhibit/delay this rhythm because your body thinks it’s daytime!
Lull yourself to sleep
I always say to my clients, winding down is key before you retire, it’s like lulling a baby to sleep. If you’ve ever had kids, you’ll know it can be a lengthy and sometimes tiring process! In our house, it began way before they went to bed, eating dinner early, reading books, having a relaxing bath, singing, nursery rhymes, cuddles and then if you’re lucky (not always) they fall asleep and stay asleep!
To get a good 7-8 hours of recuperative sleep, ask yourself if the lifestyle choices you’re making are in sync with the natural rhythms of our planets.
Here’s a rhythm check list:
Do you wake and go to sleep at the same time every day? This is crucial to stick to if you want to develop a hormonal rhythm.
Is your bedroom dark like a cave? Any light exposure during the night will stimulate. Invest in black-out blinds.
Is your bedroom, quiet, cool and comfortable? Enough said.
Are you getting outside first thing for natural light exposure? This resets your Cortisol rhythm.
Are you most physically, emotionally and mentally active during the first part of the day? Being active after 6pm will stimulate Cortisol production inhibiting melatonin.
Are you drinking caffeine after 3pm? Caffeine has a 6 hour half life, drinking after 3pm can negatively effect your sleep quality.
Are you eating your last meal before 7.30/8pm? Eating after this can disrupt your rhythms.
Are you stabilising your sugar levels? Erratic blood sugars stimulate cortisol, which, again, inhibit anabolic hormones. Try eating more protein and fat, especially with your evening meal, and limit your carbohydrate intake to a minimum.
Are you drinking alcohol? Alcohol not only negatively effects your blood sugars and overloads your liver, it is also a diuretic so is likely to encourage a bedtime loo visit.
Are you switching off smart phones and other gadgets from 9pm? Not only do gadgets stimulate through light, your mind never has a chance to switch off, when your mind is alive, your body is active!
There are so many lifestyle factors that effect sleep quality, but I’ve selected the low hanging fruit that most struggle with. You’ll be amazed how your mood, energy levels, general health, and mental resilience improves by making lifestyle choices thats are in sync with the natural cycles of nature.
Time to get plugged in and get fully charged!
