The Importance of a Good Night’s Rest:
Understanding the Stages of Sleep, Circadian Rhythms, Their Impact on Your Health, and how to OPTIMIZE your Sleep
Sleep is essential for physical, mental, and emotional well-being, yet 1 in 3 people suffers from insomnia, a condition with far-reaching health implications. Sleep is a dynamic process involving multiple stages, each critical to overall health.
This article dives into the three main sleep stages, their functions, and the significance of deep restorative sleep. Learn how poor sleep negatively impacts your health and discover strategies, supplements, herbs, and acupressure techniques to achieve deep restorative sleep and enhance your well-being.
Before we do, let’s explore the Three Main Stages of Sleep to understand it’s impact on our health.
The Three Main Stages of Sleep:
Light Sleep (Non-REM Sleep - NREM Stage 1 & 2):
Stage 1 (N1): This is the initial stage of sleep, where we transition from wakefulness to sleep. It is a light, easily disrupted sleep that lasts for a few minutes. During this stage, muscle activity decreases, and the eyes may move slowly. It is a period of drowsiness or falling asleep.
Serotonin, a neurotransmitter, plays a crucial role in non-REM (nREM) sleep. The pineal gland synthesizes melatonin (also available as a supplement) from serotonin, so adequate serotonin levels are essential for proper melatonin production. Melatonin levels are highest in our early stages of sleep, which helps induce sleep.
During N1, serotonin levels decrease, while melatonin is helping to induce a state of relaxation and drowsiness.
Stage 2 (N2): This stage marks the onset of actual sleep and lasts for about 20 minutes. In N2, serotonin continues to support the maintenance of light sleep by inhibiting rapid eye movements (REM) and regulating other neurotransmitters that are involved in the sleep-wake cycle.
During this stage, our heart rate and breathing rate slow down, our body temperature drops, and eye movements stop. This stage is characterized by the appearance of sleep spindles and K-complexes in the brain waves, which are thought to be involved in memory consolidation and maintaining sleep.
During Stage 1 & 2: Melatonin is specifically referred to as the "sleep hormone" because of its central role in regulating our sleep patterns. Its production is influenced by the light-dark cycle, with levels increasing in response to darkness and decreasing with light exposure. This helps signal to the body that it is time to sleep. So if you want a good night’s rest and want to feel good, GO TO BED EARLY and definitely avoid electronics (TV, computers, and phones for a minimum of 2 hours prior to turning in for the night)!!!
Deep Sleep (NREM Stage 3): The Critical Stage of Sleep
As the night progresses and deep sleep (NREM stage 3) occurs, the body focuses on physical restoration, and the pineal gland continues to produce melatonin to maintain sleep.
Stage 3 (N3): Also known as slow-wave sleep, this is the deepest stage of NREM sleep. It is the most restorative and rejuvenating stage, lasting for about 20-40 minutes. During this stage, brain waves slow down significantly, producing delta waves. The body's metabolic rate decreases, and the immune system is strengthened. It is during deep sleep that growth hormone is released, which is essential for growth and development, tissue repair, and overall health.
Deep restorative sleep, particularly NREM Stage 3, is arguably the most important stage of sleep and achieving this stage of sleep is absolutely vital for various aspects of health. It is during this stage that the body repairs and regenerates tissues, builds bone and muscle, strengthens the immune system, and removes cellular waste from the brain.
This is the most vital stage of sleep. During this stage the brain engages in a critical process of waste removal through the glymphatic system. Unlike other parts of the body that utilize the lymphatic system, the brain relies on this unique system to clear out cellular waste.
During our deep sleep, cerebrospinal fluid (CSF) flows more freely, circulating through the brain's interstitial spaces. This process is facilitated by the increased activity of glial cells, which help to regulate the exchange between CSF and interstitial fluid. As a result, metabolic waste products, such as beta-amyloid and tau proteins, which are associated with neurodegenerative diseases, are efficiently flushed out of the brain. This cleansing process not only helps maintain neural health but also supports cognitive functions and overall brain performance.
The enhanced removal of waste during deep sleep underscores the importance of adequate, quality sleep for long-term brain health and function.
This stage of sleep also plays a crucial role in memory consolidation, emotional regulation, and cognitive function. Without adequate deep sleep, the body cannot perform these essential processes effectively.
Photo: Getty
Failing to achieve deep restorative sleep can have several negative impacts on health, including:
Increased Risk of Chronic Diseases: Lack of deep sleep is associated with an increased risk of heart disease, diabetes, obesity, and other chronic conditions.
Decreased metabolic health: increasing hunger, triggering diabetes, and weight gain.
Impaired Cognitive Function: Poor deep sleep can lead to memory issues, reduced concentration, brain fog, and impaired decision-making, healing and restoring the brain increasing the risk of Alzheimer’s Disease.
Mental Health Issues: Inadequate deep sleep is linked to an increased risk of depression, anxiety, and other mental health disorders like maintaining one's sense of reality, psychosis, schizophrenia, and exacerbating the symptoms of PTSD. It lowers rational control over impulses.
Weakened Immune System: Deep sleep is crucial for a robust immune system. Lack of deep sleep can make you more susceptible to infections and illnesses.
Hormonal Imbalance: Deep sleep regulates the release of important hormones, such as growth hormone and cortisol. Disrupted deep sleep can lead to hormonal imbalances.
Deep restorative sleep is such an integral part of our overall health and well-being. Ensuring that we achieve adequate deep sleep each night is essential for maintaining physical, mental, and emotional health. By prioritizing sleep and adopting healthy sleep habits, we can support our body's natural processes and reduce the risk of various health issues, especially later in life.
The Impact of Sleep Posture on Brain Health and the Glymphatic System
Sleep posture plays a pivotal role in brain health, particularly in the functioning of the glymphatic system, a network responsible for clearing waste products, such as beta-amyloid and tau proteins, from the brain. Research has highlighted the side-lying position (lateral sleeping) as the most favorable posture for optimal glymphatic function, while sleeping on the back (supine) or stomach (prone) has been linked to impaired clearance processes and increased stress on the body.
Glymphatic Efficiency and Sleep Position
The glymphatic system works more effectively during side-lying sleep. In this posture:
Sympathetic tone decreases, reducing stress hormone release.
Improved glymphatic influx facilitates the removal of brain waste. In contrast:
Prone sleeping restricts cerebral blood flow and elevates sympathetic nervous system activity, suppressing the glymphatic system.
Supine sleeping may hinder the influence of gravity on blood flow and waste drainage.
Right vs. Left Side Sleeping
Some experts argue that sleeping on the right side may offer additional benefits over the left side:
The heart is positioned higher, improving circulatory efficiency.
Enhanced venous return supports cardiovascular function, reducing the workload on the heart.
Sympathetic activity remains lower, which may further enhance glymphatic performance.
Neurodegenerative Diseases and Sleep Posture
A 2019 study examining patients with neurodegenerative diseases—including mild cognitive impairment, Alzheimer’s disease, Lewy body dementia, and Parkinson’s disease—uncovered a significant correlation between prolonged supine sleeping (over two hours per night) and disease progression. The study suggested that:
Gravity affects blood flow and waste drainage from the brain, potentially impairing the clearance of harmful proteins like beta-amyloid.
Poor clearance may contribute to the development or exacerbation of neurodegenerative conditions.
Circadian Rhythms & The Pineal Gland . . .
Listen to your Body
The pineal gland, as alluded to in defining the stages of sleep, is a small endocrine gland located in the brain, that plays a crucial role in regulating sleep and our circadian rhythms (the body’s clock). Quite literally, EVERY CELL in the human body adheres to this biological synchronization with the Earth and the light and dark cycles of the seasons. This is why when we travel abroad we have a certain susceptibility to having gut issues (because we’re eating “out of sync” with our daily rhythms), getting sick (because our immune system is thrown off), or we suffer brain fog. It’s because the billions of clocks in every cell of your body are out of sync with the circadian rhythm they’ve been programmed with.
It is best known for its production of the hormone melatonin, which helps regulate sleep-wake cycles and stages of sleep. These sleep-wake cycles are based on our circadian rhythms - our “biological clock” which is synced with Solar Cycles, length of day, as well as the Lunar Cycles, Gravitational pull on the Earth, Tides, and duration of darkness. Our body is finely tuned to sync with these cycles.
The pineal gland is fed information from the retina at the back of our eyes and subsequently the optic nerve, tracking the number of photons of light hitting the retina. As dusk falls, and less and less photons our entering our eyes, the brain responds with the production of melatonin to prepare the body for sleep. This is why scientists advise turning off all electronic devices, including cell phones, computers, and televisions, a minimum of two hours prior to going to bed so the brain can begin to dial down in response to serotonin and melanin production. Exposure to light, especially blue light, associated with phones, computers, and television, inhibits this process and can lead to poor sleep as your body becomes out of sync with these natural rhythms.
Pineal Gland activity is dramatically influenced by seasonal changes. The body's sleep-wake cycle being synchronized with the external light-dark cycle of the season, means the optimal time to sleep changes as well.
As it gets dark outside, the pineal gland signals the production and release of the melatonin, which as mentioned earlier, promotes sleepiness. Melatonin levels rise in the evening and stay elevated throughout the night, helping to induce and maintain sleep. This increase in melatonin, along with a decrease in body temperature and changes in other physiological processes, primes the body for sleep shortly after it gets dark outside. But as we know, when it gets dark outside changes throughout the year.
For most latitudes, during the summer the pineal gland releases the highest concentration of melatonin from 10 pm – 3:30 am, and during the winter months from 8:30 pm – 2 am. Syncing our sleep cycles with this schedule will create the most consistent deep sleep.
Consider deciding to go to bed at 11 PM during the summer months. In the middle latitudes where I live, it can remain daylight until 9:30 PM. That is very different than going to bed at 11 PM during the winter months when it has been dark outside since 5:30 PM. During the summer months, in choosing to turn in at 11 PM, you are going to bed only an hour and a half after it has gotten dark outside, whereas during the winter months, turning in at 11 PM is going to bed 5 ½ hours after the sun has set and we’re covered in darkness. This confuses the body, which is fighting its natural rhythms, that after tens of thousands of years are intimately synced with nature. Failing to tap our body’s nocturnal priming, we miss the window of optimal melatonin production and therefore can end up with consistently restless sleep.
Chinese medicine as well, supports this idea of capitalizing on not only the activity of the pineal gland, but also the body’s natural cycle of energy flow and concentration in the body. It is strongly encouraged to sleep before a specific time each night to promote optimal rest, renewal, and well-being.
Traditional Chinese Medicine (TCM) differs dramatically from western allopathic (pharmaceutical-based) medicine in that the body is viewed as an energetic system that animates the physical system.
Chinese Medicine Meridian Lines and Energy Trigger Points
Energy flows through the body along meridian lines that run the length of the body and are the channels that act as a conduit for this energy flow. They are responsible for transporting both qi (defined as the body’s vital energy or the soul’s essence) and blood—the fundamental substances that make up and sustain human life. The circulation of qi and blood maintains the homeostasis (balance) and stability of the body’s energy and various tissues and organs. Imbalances in qi or blood flow lead to diseases. Maintaining energy flow is vital for health.
Expanding on this, in TCM, the flow of qi (the body’s energy or the “soul” animating the body) and blood is cyclical. It begins in the lung between 3 a.m. and 5 a.m., then moves to the large intestine between the hours of 5 a.m. to 7 a.m., enters the gallbladder between 11 p.m. to 1 a.m., moves to the liver between the hours of 1 a.m. to 3 a.m., and circles back to the lung, in an ongoing daily rhythmic cycle. Knowing this cycle is key to working with the body’s circadian rhythms thereby facilitating energy restoration, renewal, and maintenance throughout a given day.
Staying awake past 11pm, we disrupt this cycle of energy flow and the opportunity to nurture our gallbladder. This can lead to complications and issues with our “soul” primarily because in TCM, our soul is governed by the liver. Therefore it is advisable to sleep before 11 p.m. to truly nurture our overall well-being.
Lastly, to really optimize the body’s circadian rhythm, consider “sun-gazing.”
Capitalizing on the body's circadian rhythms by engaging in morning sun gazing can significantly enhance overall health and well-being. Again, our circadian rhythm, our body's natural 24-hour sleep/wake cycle, is influenced by environmental cues, particularly light. When you expose yourself to natural light at dawn for about 10 minutes, it helps to regulate your internal clock, aligning it more closely with the natural day-night cycle.
Morning sunlight exposure has several benefits:
Regulates Sleep-Wake Cycle: Exposure to natural light in the morning helps to set your circadian rhythm, which in turn regulates your sleep-wake cycle. This is the #1 practice you can adopt: Try and get 10 minutes of natural sunlight in your eye within one hour of waking. Even if it’s overcast there are still more photos hitting your retina than produced by artificial light. This can lead to improved sleep quality and more restful nights for a few reasons.
The “cortisol pulse” refers to the natural surge of cortisol, a stress hormone, that occurs shortly after waking up. This is part of the body’s circadian rhythm, helping to promote alertness, energy, and cognitive function throughout the day. Ideally, we want this cortisol pulse to happen as quickly as possible after waking because it helps us feel awake and energized, sets a healthy daily rhythm for the body, and supports better hormonal balance and metabolism.
Delaying this cortisol spike by sleeping in late, can shift this cortisol pulse to later in the day and can lead to grogginess, disrupted sleep patterns, and potentially affect overall energy levels during the day. Individuals who routinely sleep in late experience a much greater risk of chronic depression and anxiety. Exposure to natural light in the morning can help prompt this cortisol surge that produces dopamine - the hormone of drive (in that it produces adrenaline and epinephrine) which is why sunlight exposure makes us feel good.
Boosts Mood and Energy Levels: Morning sunlight triggers the release of serotonin, a hormone that enhances mood and helps you feel calm and focused. This can lead to improved mental clarity and increased energy levels throughout the day.
Supports Eye Health: Natural light in the morning can support eye health by reducing the risk of myopia (nearsightedness) and promoting better vision.
Enhances Immune Function: Exposure to sunlight in the morning can boost your immune system by helping the body produce vitamin D, which is essential for maintaining healthy bones and supporting immune function.
Improves Metabolism: Morning sunlight exposure can help regulate metabolic processes, potentially aiding in weight management and overall metabolic health.
Regulates Hormones: Just 20 minutes of sun exposure daily helps increase testosterone and regulate hormone levels by boosting vitamin D production, which plays a crucial role in hormone synthesis. Sunlight triggers the skin to produce vitamin D, enhancing testosterone levels and supporting overall hormonal balance.
Additionally, sunlight helps regulate the circadian rhythm, optimizing the production of hormones like cortisol and melatonin, which further contribute to balanced energy, mood, and sleep.
To capitalize on these benefits, make it a habit to spend at least 10 minutes outside in the morning, ideally within an hour of waking up. Simply gazing at the sun at dawn, while avoiding direct eye contact to protect your eyes, can be a gentle and effective way to harness the power of natural light and optimize your body's circadian rhythms.
Insomnia
Insomnia and difficulty staying asleep can significantly impact one's quality of life. Here are detailed strategies to help manage these issues:
Establish a Regular Sleep Schedule:
Go to bed and wake up at the same time every day (adjusting time for the season, even on weekends, to regulate your body's internal clock.
Optimize Your Sleep Environment:
Ensure your bedroom is quiet, dark, and cool. Research has shown the ideal temperature to sleep at is 65°F. So plan on getting cozy under the blankets. Use earplugs or white noise machines to block out noise, and blackout curtains or eye masks to reduce light exposure.
Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Limit Exposure to Screens:
Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime, as the blue light emitted can interfere with melatonin production.
Watch Your Diet:
Avoid large meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep, by elevating the heart rate for 4 - 6 hours and preventing deep sleep.
As a rule of thumb, no caffeine after noon. Caffeine after this time can seriously affect our sleep. Drinking caffeine after noon can cause insomnia because caffeine has a half-life of about 5 to 6 hours. This means that half of the caffeine you consume remains in your system for several hours. Even small amounts of caffeine left in your body by bedtime can interfere with your ability to fall asleep and stay asleep, leading to insomnia.
No alcohol within 5 - 6 hours of going to bed as the liver’s processing of the alcohol sequesters a lot of energy making it difficult to enter into deep restorative sleep and generally leads to restlessness and poor sleep. Alcohol, which acts like benzodiazepines, is an addictive sedative that interferes with sleep long after consumption.
Many will have a “nightcap,” an alcoholic beverage before bed, with the claim it helps them sleep. Though it may induce sleep, it will only produce restless sleep, with an elevated heart rate that will remain elevated 5 - 6 hours into your sleep while the liver detoxes the alcohol. This prevents nREM, deep restorative sleep, which is the only time the brain, via the glyphatic system, can remove cellular waste from the brain via the cerebral spinal fluid (CSF). It is only during nREM Sleep the brain's cells shrink slightly, expanding the space between them and allowing CSF to flow more freely. This increased flow helps to wash away cellular waste products, such as beta-amyloid and tau proteins, which are associated with neurodegenerative diseases like Alzheimer's.No snacks or large meals a minimum of 2 (preferably 3) hours before bedtime. When the body is involved in digestion, the energy sequestered from the body to digest the food, elevates the heart rate and prevents the body from entering deep, restorative sleep, which is critical for the body to detoxify, remove cellular waste from the brain, and recover.
Get Regular Exercise:
Engage in regular physical activity, but avoid vigorous exercise close to bedtime, as it can increase alertness.
Regular exercise enhances sleep quality, particularly by promoting deep sleep—the most restorative phase of the sleep cycle.
Physiologically, exercise raises body temperature, and as the body cools post-workout, it signals the brain to wind and relax the body to prepare it for restoration. This promotes relaxation and faster sleep onset.
Exercise also reduces levels of the stress hormone cortisol, which can interfere with sleep, and increases the production of adenosine, a chemical in the brain that builds sleep pressure, leading to a stronger urge to sleep.
Furthermore, regular physical activity boosts the production of growth hormone during deep sleep, aiding in cellular repair and recovery, which is vital for physical health.
Exercise also improves the body’s ability to regulate blood glucose and insulin levels, reducing the likelihood of nighttime disruptions due to unstable energy levels. These combined physiological effects help solidify a deeper, more restorative sleep pattern, leading to overall better sleep quality.
Manage Stress:
Practice stress-reduction techniques such as yoga, meditation, or journaling to help calm your mind before bedtime.
Keep your room cool: Throughout a 24-hour period, body temperature follows a natural cycle, peaking in the late afternoon and dipping to its lowest point in the early morning before waking. As bedtime approaches, the body's internal temperature starts to drop, signaling the brain to initiate sleep. Keeping the bedroom cool helps support this natural decline, making it easier to fall asleep and maintain deeper, restorative sleep throughout the night. If the room is too warm, it can interfere with the body’s ability to cool down, leading to disrupted sleep and poor recovery.
Supplements: (Experiment with these and see what works for you)
Take a Sleep Stack of 200 mg of Magnesium, 1 - 3 grams of Inositol, and 2 - 3 grams of Glycine. This combination, I did for a couple years, promotes restful sleep by calming the nervous system, supporting relaxation, and enhancing sleep quality. Magnesium helps ease muscle tension and reduce stress, Inositol supports neurotransmitter balance for improved sleep onset, and Glycine lowers body temperature and encourages deep, restorative sleep.This combination works wonders for insomnia and getting deep sleep. While this did help me fall asleep fast, after roughly four hours sleep I still found it difficult to fall back to sleep.
Another combination I heard Dr. Andrew Huberman, a neuroscientist, expound on, is backed by peer reviewed science, and I now swear by is:Magnesium Threonate: Unlike other forms of magnesium, magnesium threonate crosses the blood-brain barrier, effectively calming neural activity. This ability to penetrate the brain allows it to reduce excitability in the forebrain—the region responsible for high-level thinking and planning—helping to quiet the mind and making it easier to drift off into restful sleep. Magnesium also promotes deeper stages of sleep, enhancing overall sleep quality.
Apigenin: This powerful compound, derived from chamomile, binds to specific receptors in the brain that have a calming effect on the nervous system. Apigenin encourages relaxation by acting on GABA receptors, a neurotransmitter that inhibits excessive neural activity. This makes apigenin effective in both initiating and maintaining sleep, particularly by reducing brain activity that can disrupt rest during the night.
L-Theanine: Known for its relaxing effects without sedation, L-theanine is an amino acid primarily found in green tea. It promotes a calm mental state by increasing alpha brain waves, which are associated with relaxation and focus. L-theanine helps reduce stress-related neural activity, allowing for a smoother transition into sleep while also supporting continuous, undisturbed rest through the night.
Together, this "sleep cocktail" of magnesium threonate, apigenin, and L-theanine offers a well-rounded approach to shutting down mental activity, calming the nervous system, and enhancing deep, restorative sleep. I still wake up during the night, but because of the apigenin component, I fall back to sleep. This formula is now my “go-to.”
Another option is: BIOptimizers SLEEP BREAKTHROUGH
This product consists of: Vitamin B6, Magnesium, Zinc, Potassium, Glycine, Taurine, Bamboo leaf, Gamma-Aminobutyric Acid (GABA), and Magnolia. All of these ingredient create optimal conditions within the body for a good night’s rest.
Here’s a brief synopsis of how each of these ingredients contributes to good sleep:
Vitamin B6 - Helps in the production of serotonin, a neurotransmitter that regulates mood and sleep cycles. It also aids in the formation of melatonin, the hormone that controls your sleep-wake cycles.
Magnesium - Known for its ability to relax muscles and nerves, magnesium helps to quiet the mind and body, making it easier to fall asleep. It also regulates neurotransmitters that are involved in sleep.
Zinc - Plays a crucial role in neurotransmitter function and helps regulate melatonin, which is important for a healthy sleep cycle. Zinc may also have antioxidant and anti-inflammatory effects that improve sleep quality.
Potassium - Helps to relax muscle contractions and stabilize mood and stress levels, which can contribute to better sleep quality and duration.
Glycine - An amino acid that lowers body temperature at bedtime, signaling that it’s time to sleep, and has been shown to improve sleep quality by promoting deeper, more restful sleep.
Taurine - Another amino acid that can act as a calming neurotransmitter in the brain, taurine has been shown to alleviate stress and anxiety, which can help improve sleep quality.
Turmeric - a vibrant yellow spice, contains an active ingredient called curcumin, known for its potent anti-inflammatory and antioxidant properties. Curcumin can aid sleep by reducing inflammation and oxidative stress, which can interfere with sleep patterns. Additionally, it promotes relaxation and can enhance mood by increasing serotonin levels. Incorporating turmeric into your diet, such as in a warm turmeric coconut milk or supplement form, may help improve the quality and duration of your sleep, supporting overall well-being.
Bamboo leaf - Contains silica, which is thought to improve sleep by promoting a calming effect on the nerves and supporting healthy sleep patterns.
Gamma-Aminobutyric Acid (GABA) - A neurotransmitter that inhibits many of the neurons in the brain, reducing anxiety and promoting relaxation to help in managing sleep disorders.
Magnolia - Often used in traditional medicine for its anti-anxiety and antidepressant effects, magnolia can help reduce sleep disturbances and increase sleep time by promoting relaxation and reducing stress.
The only ingredient I find somewhat objectionable is the vitamin B6. Vitamin B creates sustained energy (serotonin). While serotonin does create melatonin (which induces sleep) taking a supplement that increases serotonin after 6 - 7 pm, may prevent staying asleep. This product did help me fall asleep and I slept very well some nights, and other night didn’t. So, experiment again, each and every one of us have our own unique biochemistry. Experiment with these and see what works for you.
Last but not least in this category of Supplements is a Reishi Mushroom Tincture: Known to have over 20 health benefits including: Immune Health, Antidepressant, Cancer prevention, Liver repair, Skin Health, Seizure Prevention, Anti-Inflammatory, Anti-Aging, and as a Sleep Supplement which it is also known for. These ingredients can be effective in various combinations to promote better sleep, depending on individual needs and responses.
I use an oral spray from LifeCykel, that goes under the tongue for quick absorption, right before bed. I go into really deep sleep with very vivid dreams using this as a supplement. I highly recommend this for those suffering with insomnia or who wake up a lot during the night.Three companies I highly recommend purchasing from is:
Another option is the OMNI PEMF NEO RHYTHM PAD - Pulsed electromagnetic field (PEMF) therapy works by sending short bursts of electromagnetic energy to the cells in your body, acting like a gentle energy boost. This energy helps cells communicate more effectively, promoting better coordination for overall wellness.
In addition, PEMF increases blood flow, ensuring that essential nutrients and oxygen reach their destinations efficiently. Think of it as a cellular spa treatment that provides a revitalizing environment that promotes relaxation and supports your body’s natural repair processes.
PEMF therapy acts as a beneficial, harmonizing force for your body’s intricate cellular community.Utilizing advanced electromagnetic pulse technology, this PEMF pad influences brainwaves to promote relaxation, improve focus, reduce stress, and enhance sleep quality.
AVOID Sleeping Pills: Almost all sleeping pills/aids (not to be confused with the natural mineral-based suggestions above) are sedatives, NOT sleep aids.
Sleep aids, often classified as sedative-hypnotics, such as benzodiazepines, non-benzodiazepine hypnotics (e.g., zolpidem), and some over-the-counter medications, work by depressing the central nervous system to induce sleep.
However, their mechanism of action interferes with the body's natural sleep architecture, particularly reducing/preventing the time spent in deep restorative non-REM (nREM) and REM sleep, which are critical for cellular repair, memory consolidation, and immune function.
Chronic use of these medications has been linked to an increased risk of death due to respiratory depression, heightened risk of infections, and cardiovascular complications. Additionally, they impair cognitive function and increase dependency or withdrawal syndromes. Over time, they disrupt the brain’s ability to regulate its natural sleep-wake cycle (circadian rhythms), leading to long-term sleep disturbances and a cascade of health issues, including weakened immune response, metabolic dysfunction, mood disorders, and heightened susceptibility to chronic diseases like dementia and heart disease.
Herbs That Can Dramatically Improve Sleep:
Improving sleep naturally can often be more beneficial and sustainable than relying on sedative drugs, which can lead to dependency and other side effects. Incorporating herbs into your nightly routine is a gentle way to promote relaxation and enhance sleep quality. Below is a list of herbs that have been traditionally used to support restful sleep, along with suggestions for where to find them.
Valerian Root: Valerian is often used for its sedative properties and is known to help reduce the time it takes to fall asleep, improve sleep quality, and decrease the number of nighttime awakenings.
Chamomile: Chamomile has mild sedative effects that can promote relaxation and help with falling asleep. It's commonly consumed as a tea before bedtime.
Lavender: Lavender is widely recognized for its calming effects. It can be used in various forms, such as essential oil, tea, or in a sachet placed under a pillow, to help improve sleep quality.
Linden Flower: Linden flower tea is known for its calming and mild sedative effects, making it a great choice for promoting relaxation and sleep.
Passionflower: Passionflower is often used to treat anxiety and insomnia. It has calming effects and can help increase the levels of gamma-aminobutyric acid (GABA) in the brain, which is a neurotransmitter that promotes relaxation.
Lemon Balm: Lemon balm has been traditionally used for reducing stress and anxiety, which can help improve sleep. It’s often combined with other calming herbs like valerian or chamomile.
Catnip: While often associated with cats, catnip also has mild sedative effects in humans and can help to promote relaxation and sleep when consumed as a tea.
Peppermint: Peppermint has a soothing effect on the digestive system and can help relax muscles, promoting a more restful sleep. It can be consumed as a tea or used as an essential oil.
Ashwagandha: Ashwagandha is an adaptogen that helps the body manage stress. It can help regulate the sleep-wake cycle, promoting restful sleep, particularly for those who have insomnia due to stress.
California Poppy: Known for its sedative properties, California poppy is used to promote sleep and alleviate anxiety. It can be consumed as a tea or in supplement form.
Hops: Hops are often used in combination with valerian for their calming effects. They are known to promote sleep by lowering the body's core temperature and increasing sedation.
Magnolia Bark: Magnolia bark contains compounds that help reduce anxiety and promote relaxation, which can aid in falling asleep more easily and staying asleep longer.
Skullcap: Skullcap has been used to relieve anxiety and nervous tension, making it beneficial for promoting restful sleep.
Using herbs to improve sleep offers several advantages over sedative drugs. Herbs are often gentler on the body and come with fewer side effects. They tend to promote a more natural sleep cycle without causing dependency or tolerance, which can occur with many sedative drugs. Herbs can also offer additional health benefits, such as reducing anxiety, promoting relaxation, and supporting overall well-being, making them a more holistic approach to improving sleep.
Where to Buy These Herbs
Many of these herbs can be found at local co-ops, health food stores like Whole Foods or Fresh Thyme, or online retailers specializing in natural products. Look for high-quality, organic options to ensure you’re getting the best possible product.
In Chinese acupuncture and acupressure, several points are believed to aid in promoting better sleep:
Anmian (Peaceful Sleep): Located behind the ear, along the hairline, this point is commonly used to relieve insomnia and anxiety, helping to induce sleep. Stimulate the point gently with either your middle or pointer finger for 2-3 minutes by massaging in small circles.
Shenmen (Heart 7): Found on the inner wrist crease, in line with the little finger, Shenmen is used to calm the mind, ease anxiety, and improve sleep quality. Press gently on this point for 2-3 minutes on either side, whilst taking nice slow, deep breaths.
Yintang (Hall of Impression): Located between the eyebrows, often referred to as the 3rd eye, Yintang is often used to relieve stress, calm the mind, and promote relaxation, which can help with sleep.
Use your index or middle finger to apply gentle but firm pressure to the Yintang point. Ensure your finger is perpendicular to the skin. Massage the point in small, circular motions. The pressure should be comfortable, not painful. Continue massaging for about 2 to 3 minutes. You can perform this technique once or twice a day, especially before bedtime, to help promote relaxation and improve sleep quality. For enhanced relaxation, combine the acupressure with slow, deep breathing. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth.
Sanyinjiao (Spleen 6): Sanyinjiao is located about three finger-widths above the inner ankle bone (medial malleolus) on the inside of the leg. The point is found in a slight depression just behind the shin bone (tibia).
Use your thumb or index finger to apply firm, steady pressure to the point. Ensure the pressure is deep enough to feel the underlying muscle but not painful. Apply pressure in a circular motion or simply press and hold the point. Either method can be effective; choose the one that feels most comfortable for you. Maintain the pressure or massage for about 2 to 3 minutes. You can perform this on both legs. While applying pressure, take slow, deep breaths to enhance relaxation. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
Incorporate this practice into your nightly routine or whenever you need to promote relaxation and improve sleep quality.
Neiguan (Pericardium 6): Found about three finger-widths above the inner wrist crease, between the tendons, Neiguan is used to relieve stress and promote a sense of calm, aiding in sleep.
To find it, measure three finger-widths up your forearm from the wrist crease. The point is located between the two prominent tendons you can feel when you make a fist. Use your thumb to apply firm, steady pressure to the point. You can also use your index or middle finger if it's more comfortable. Apply pressure in a circular motion or simply press and hold the point. Maintain the pressure or massage for about 2 to 3 minutes. You can repeat this on both arms if desired. Combine the acupressure with deep, slow breaths to enhance relaxation. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
It's important to consult with a qualified acupuncturist or acupressure practitioner for proper technique and guidance when using these points.
For Difficulty Waking Up and Not Being Able to Get Back to Sleep:
Use Relaxation Techniques and breathwork: If you wake up in the middle of the night and can't fall back asleep, try relaxation techniques like deep breathing, progressive muscle relaxation, visualization, binaural beats (requires headphones), or apps like CALM.
Get Out of Bed: If you're unable to fall back asleep after 20 minutes, get out of bed and do something calming, such as reading a book or listening to soft music in a dimly lit room. Return to bed once you feel sleepy.
Avoid Clock-Watching: Constantly checking the time can increase anxiety and make it harder to fall back asleep. Turn your clock away from you to avoid temptation.
Limit Naps: If you're having trouble sleeping at night, avoid taking long naps during the day, as they can interfere with nighttime sleep.
Practice Mindfulness or Meditation: Mindfulness and meditation can help calm an overactive mind, making it easier to fall back asleep.
Seek Professional Help: If your sleep issues persist despite trying these strategies, consult a healthcare professional or a sleep specialist for further evaluation and treatment.
By implementing these strategies, you can improve your sleep quality and reduce the impact of insomnia and middle-of-the-night awakenings on your daily life.
Waking Up Tired . . .
Before reaching for that morning cup of coffee, it’s important to understand the natural role of adenosine in regulating your sleep-wake cycle. Adenosine builds up in the brain while you're awake, creating the sensation of sleepiness, and gradually clears out after a good night’s sleep. Jumping straight to caffeine right after waking may interfere with this process, masking the body’s natural signals and delaying your optimal energy levels.
Avoid Early Morning Consumption: Drinking coffee immediately upon waking can spike cortisol levels, which are naturally at their highest point in the morning. Therefore, it's better to wait at least an 60 - 90 minutes after waking.
Crashing: Caffeine blocks adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes relaxation and sleep by accumulating throughout the day, making you feel tired. If you wake and still feel tired, that means the adenosine hasn’t cleared out of your system. When caffeine blocks these receptors, it prevents adenosine from binding, temporarily reducing feelings of drowsiness and increasing alertness. However, once the effects of caffeine wear off, adenosine binds more quickly, sometimes leading to a “crash” in energy levels. Again, it’s better to wait 60 - 90 minutes after waking for the adenosine to clear out of your system before having the cup of coffee so as to avoid the crash.
Something that will help, and is a practice definitely worth adopting, is to drink lemon water with salt every morning. Take an eighth of a teaspoon of salt and squeeze an entire lemon in 12 ounces of warm water. This mixture not only hydrate you, and replace the 2 pints of fluid you lost overnight, but creates electrolytes that will provide you energy.
Achieving nREM Deep Restorative Sleep is one of the most vital components of maintaining optimal health. It supports physical recovery, enhances mental clarity, and strengthens emotional resilience. Prioritizing quality sleep allows your body to detox, remove cellular waste that accumulates in the brain, repair, rejuvenate, and prepare for the challenges of the day ahead, making it essential for a long, healthy, and vibrant life.
I would love to hear from you and have you share your thoughts and/or questions in the comment section below. I look forward to hearing your perspectives.
An Invitation:
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I want to personally invite you to explore the SHIFT ETHOS WELLNESS PATHWAYS PROCESS (Tab at the top of this page or link provided below) – a journey back to true health. Dive deeper into these essential elements and experience a comprehensive approach to wellness by enrolling in this revitalizing process, transforming your life, and embracing a healthier you!
Click here: SHIFT ETHOS WELLNESS PATHWAYS PROCESS, to learn more and consider taking the first step towards revitalizing your health. Schedule a free consult by pressing the blue button at the bottom of the WELLNESS PATHWAYS page.
References:
Sleep Stage Photo: Getty - National Sleep Foundation; U.S. Department of Health & Human Services; Univ. of Rochester Med. Center; Nation Center on Sleep Disorders Research; Phillip Gehrman, Ph.D
Benveniste, H., Heerdt, P. M., Fontes, M., Rothman, D. L., & Volkow, N. D. (2019). Glymphatic system function in relation to sleep and its role in neurodegenerative diseases. Nature Communications, 10(1), 1258. https://doi.org/10.1038/s41467-019-08806-w
Disclaimer:
I am not a medical doctor or a medical practitioner. I am not legally permitted to claim I treat, cure, or heal disease. I can, however, provide educational content with respect to building/restoring and maintaining optimal health through nutrition, diet, sleep support, and exercise, which can reverse health conditions.Any information provided on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this web site.This website summarizes information on the role of nutrition, diet, and exercise in health, disease and wellness. Readers should be aware that knowledge of nutrition and medicine is constantly evolving. They are encouraged to frequently check the most current information available on preventive and therapeutic measures. It is your designated clinician’s responsibility, relying on their experience and knowledge of the patient, to determine the best course of action in providing care and your choice to follow it or not. The author, editor, and publisher of information on this website accepts no liability for any injury arising out of the use of material contained herein, and makes no warranty, express or implied, with respect to the contents of this online publication, or from the contents of sites or articles we provide links to. 