Blog eleven: Sleep 101

Disruption of our circadian rhythms increased the risk of obesity, insulin resistance, type 2 diabetes, and heart diseases. Lack of sleep causes mitochondrial damage, altered hormonal and biological pathways, preventing your body from healing, repairing, and rejuvenation. The brain uses a detoxification system called the Glymphatic System, helping rid toxins, wastes, and any garbage that accumulates in your body during the day. Without sleep, this system doesn’t work properly, causing increased risk for diabetes, dementia, and more.

The Western culture typically stays up late watching television or doomscrolling on phones for hours before bed, causing the circadian rhythm to not function properly. The circadian rhythm automatically produces different hormones and neurotransmitters but when there’s an increase of blue light (from television or phones) the brain gets confused and produces and releases the wrong hormones and neurotransmitters.

Practices to incorporate:

1.) Morning and night routine (set a sleep and wake alarm!)

2.) Decrease phone and television use! (I typically get off any processed light at least an hour before bed)

3.) Morning light and afternoon light! (Get 10-20 minutes of sunlight directly in the morning and in the afternoon! I try to at least get a short walk in during lunch break at work. I also try to eat dinner outside or go on an evening walk)

4.) Listen to white noise, read, stretch, or mediate/breathe before bed! These all help calm the nervous system.

Xoxo, Hads

Sources: Young Forever by Mark Hyman, MD