How to Hack Your Sleep
Sleep is like a car wash for our brains. When we sleep, our brain cells shrink, allowing cerebrospinal fluid (CSF) to clean out metabolic waste allowing for new brain cells and new connections. Essentially, it resets our nervous system, which looks after every function of our body.
Sleep is the Elixir for:
Immune system function - which we want firing on all cylinders in this time of COVID-19
Reduced levels of inflammation - inflammation is behind every chronic health issue
Improved balance in hormones - including estrogen, progesterone, testosterone, and in particular, insulin. If your insulin levels are not in balance it can cause weight issues and several other problems.
General restoration of every cell in the body, for growth and strength (a note for parents: let your teenagers sleep 10-12 hours/night, they need to experience healthy growth!)
So, how much sleep do we really need?
7.5-9 hours every night! Some will say, “I only need 4-5 hours" (okay Trump...), however, science says it will cost you in some aspects of your health...your heart and brain need it!
As humans, we sleep in 90-minute cycles, so the idea is to get 4-5 cycles a night. So if you need to be up at 6:00 am, aim to be asleep by 9:00/10:30 pm, and ideally wake up at the end of a cycle to avoid being groggy. Better yet, new research suggests aiming for 35-90 minute cycles a week to get that optimal shut-eye (Nick Littlehales in Boundless: Upgrade Your Brain, Optimize Your Body, & Defy Aging)!
I do realize that sometimes it may be difficult to achieve this, like when the Habs are playing on the West coast or if you are a health care worker who is committing to your patients for many extra hours. However, a 20-60 minute nap also counts as a cycle. There is nothing wrong with taking naps!
So, what are simple changes you can make for better sleep?
More nutrient-dense foods: consume more food that is rich in Vitamin D and omega 3 (such as fish and fruit), protein, and slow-release carbs (such as beans, sweet potatoes, and quinoa).
Take supplements: B-COMPLEX, Magnesium Citrate (200-500 mg), Melatonin (.3-.5 mg), Vitamin D (2-4000 IU/day)
Exercise: moderate cardio in the morning shifts our circadian rhythms. Save the intense workouts for late afternoon.
Water: drink all day long!
Limit Blue Light: blue light comes from screens, including phones, tablets, and computers. Do not look at screens one hour before you plan to go to sleep. This is challenging to do, but using a pair of Blue Light Filtering glasses will help you sleep better and reduce headaches, eye strain, and neck tension.
And of course, SEE YOUR CHIROPRACTOR! Adjustments improve the function of our Parasympathetic Nervous System, which is needed to be dominant for Rest-Repair-And-Rejuvenate.
One last thing, wearables, such as the Apple Watch and Fitbit are great for providing information about your sleep and activity. Just remember, however, it is more important to experience life rather than analyzing it. Do not obsess over data and instead focus on moving your body and resting!