Sleep: Those Nighttime Hours
Today we talk about sleep.
As a chronic poor sleeper, I have tried many methods over the last 20 years to chase the elusive ‘good night's sleep’. Many of my clients talk about issues falling asleep and staying asleep, finding themselves reliant on sleep aids. It is a massive problem facing so many in our society.
I hesitate to write this article without fully solving the sleep mystery for myself. And yet, the tips in this article have helped me so dramatically that it is time to share.
Why is Sleep important?
Everything in life needs rest; it is the Yin state.
We are currently in the winter months, when the Earth gets to rest. This is a time when the plants stop growing; they return attention to their roots and their essence; they regroup and reprioritize for next year’s growth. It is a time when animals hibernate and rejuvenate their bodies.
Rest is essential for human life. During sleep, the body is cleansed of toxins to make space for tomorrow's nourishment. Sleep repairs tissues, manages weight, and supports the immune system. Sleep supports our emotional well being and enhances our brain function for better focus and creativity. Without a quality sleep cycle, the human body is unable to operate at its best.
According to the Chinese medicine clock, the gallbladder, liver, lungs, and large intestine meridians are at peak activity during the nighttime hours. These meridians process feelings of stagnation, anger, frustration, grief, sadness, loneliness, and the physical impacts of these emotions.
During a medical Qigong session, I often focus on opening the energy flow through these meridians to support uninterrupted sleep.
Sleep issues are unique for each individual. The mind may race, flitting from the past (trying to digest what happened), to the future (worried about what might happen), and everything in between. It can be difficult to quiet the body enough to fall asleep. Some people wake in the middle of the night, unable to return to sleep. Others experience anxiety at night or jumpy energy.
My sleep issues tend to have a common theme: a sensitive and over-active nervous system.
What have I tried to support and heal my sleep?
1. Avoid Gluten
In 2015 I removed gluten from my diet. For many people, gluten causes digestive distress. For me, gluten affects the nervous system; even a single crumb of gluten causes me to feel jittery for 24 hours. This primarily affects my sleep. When I lay down at night after having gluten, I feel as though my body is jumping up and down and I don't sleep a wink. After a dozen experiences of not sleeping for the night, it was easy to give up all gluten. After this single change, I was able to fall asleep at night. What a big improvement!
2. Address Underlying Health Issues
In 2016, I learned that I have Lyme disease. This is likely the root cause of my nervous system sensitivities, as Lyme spirochetes often hide in the fat cells of the nervous system. Over the course of 3 years, I worked with a holistic practitioner, taking herbs to bring the Lyme into remission. My goal of healing from Lyme had been improved joint health and less fatigue. Surprisingly, my sleep improved dramatically; my mind stopped racing at night.
3. Thyroid health
In blood tests, my thyroid results are always at the low end of normal. Because I am in the normal range, I have not been prescribed thyroid medications by my doctor.
I tend to be sensitive to supplements and medications. Several times in the last 10 years, a set of supplements or herbs distressed my thyroid. My hair started to fall out, my legs became restless, and I stopped sleeping. I found myself tossing and turning all night long, catching the clock each hour of the night. Under the direction of a practitioner, I reduced the dosage of a supplement or added a thyroid supplement, which rebalanced my thyroid in days. I no longer struggle with waking all night.
4. Reduce Caffeine
Over the years, I have experimented with removing caffeine from my diet. This includes coffee, chocolate/cacao, green tea, and more. My sensitivity to caffeine has varied over time. For most of my life, I have been able to tolerate caffeine until 3pm. When my liver or nervous system are taxed, any bit of caffeine at any time of the day affects my sleep. It has been helpful for me to be aware of my caffeine intake and how it affects my ability to rest.
5. Neutralize Electromagnetic Fields (EMFs)
In 2022 I realized that electronics in and around my home were affecting my nervous system: wifi, cell signals, devices plugged into the wall, 5G towers, powerlines, solar panels, and more. I would feel a buzzing in my head during the day and night. I would lay in bed without a thought in my mind, unable to settle down. Neutralizing the electromagnetic frequencies in my bedroom made a big difference. Not only did I remove cell phones and electronic devices from my room, but I also hired a Biogeometry specialist to harmonize the electromagnetic frequencies in the bedroom. This helped my sleep to be substantially deeper quality.
6. Hydrate
On those days that I don't drink enough water, I feel the effects in my sleep. We need water to flow blood and nutrients, and process toxins. When I am dehydrated, my heart beats faster and I feel more agitated. If I can't fall asleep at night, I have learned to drink several glasses of water. Yes, this causes me to wake in the middle of the night to use the bathroom, but at least I am able to sleep!
7. Temperature Control
Some of us run hot, and others run cold. When the body is at your ideal temperature, it is able to rest. When I am cold, I do not fall asleep until the tissues of my body have warmed up, which can take hours. I have learned to address my body temperature immediately: put on cabin socks, wear an extra sweatshirt, cover my head with a stocking hat. These help me to warm up faster so that I can fall asleep more quickly. Removing layers in the middle of the night is worth it!
Each of these shifts has made a big improvement in my sleep. BIG. It has helped me to fall asleep quickly and stay asleep.
Yes, I still struggle, but much less than in the past.
Changing your Perception of Sleep
Bryan Johnson is a multimillionaire who has dedicated his life to aging backwards. He aims to be among the first generation of humans that does not die! Eccentric, yes.
Bryan treats sleep as his #1 priority for anti-aging and performance. You might enjoy Jay Shetty's interview with Bryan Johnson, in which he discusses many anti-aging protocols.
Bryan talks about changing our mental perception of sleep. This was a new concept for me.
He suggests that we make sleep our profession. As a professional sleeper, we would plan our day around sleep. In all of our daily activities, the upcoming night's sleep becomes the priority.
- Stop eating late at night; earlier meal and snack times allow the body to complete digestion before it is time to sleep.
- Keep a consistent and early bedtime, training your body when to sleep.
- Avoid consumption (caffeine, alcohol ) that could impact your sleep.
- Prepare for your night's sleep by ending usage of electronics earlier in the evening.
- Make it a habit to let go of thoughts that instead can be considered the next day.
I've been playing with these suggestions over the last month. I've tried making and eating dinner by 6pm. I've stopped having dessert at 9pm. I've purchased blue light glasses to reduce the effects of electronics on my nervous system. I no longer start a movie after 6:30pm. I'm giving myself permission to go to bed before the kids.
I will continue to experiment with these sleep suggestions.
I hope that at least one of these tips is helpful for you. I will update you as I continue to dial in my sleep!
ZZZZZzzzzzzz.....
