Sleep
Sleep is the First Health Practice because its importance to overall health is often overlooked. Sleep is foundational to brain function, hormonal regulation, as well as repair and regeneration of all parts of our body. From what we can tell, our ancestors got lots of sleep, probably at least eight to nine hours a night. They were synchronized with the natural rhythms of day and night.
Quick Start Guide
Establishing a regular sleep routine and schedule
Turning off screens at least an hour before sleep
Grounding and getting early morning light outdoors
Making your bedroom a sleep sanctuary
Consuming caffeine at least 6 hours before sleep
Watching TV or other screens in bed
Snacking or eating at least 2 hours before bedtime
Consuming alcohol at least 4 hours before bedtime
Taking melatonin for sleep
Sleep:
The Foundation of Health
Sleep is one of the most overlooked and aspects of health. Sleep impacts every function of our brain and body. This is because of something called “circadian rhythm”, which is a sort of biological pacemaker the regulates the function of every cell in your body. It’s an internal clock which controls not only sleep, but body temperature, appetite, hormonal release, focus and attention, metabolic rate, moods and emotion and much more. We have a master clock in our brain called the suprachiasmatic nucleus, one of fifteen nuclei in the hypothalamus. The suprachiasmatic nucleus gets it’s name from the fact that it is located just above the optic chiasm, which is where the optic nerves cross each other from left to right carrying signals from the eyes to the visual processing centers at the back of the brain. The optic nerve send signals about the light entering the eyes to the suprachiasmatic nucleus which in turn helps regulate the 24 hour cycle of our circadian rhythm. Every cell in our body also has a circadian clock regulating its function, which is in communication with the master clock in the suprachiasmatic nucleus as it samples the light from the optic nerves. The light of the sun methodically resets our internal clock every day. “winding” us back to a precise twenty four hour rhythm. Daylight is the most reliable repeating signal we have in our environment. When we don’t get quality sleep, it disrupts our circadian rhythm with some pretty serious consequences to our health including:
Decreased immune function, increased risk of cancer and infection.
Disrupted metabolism leading to weight gain and insulin resistance.
Increased risk of stroke and cardiovascular disease.
Hormonal imbalances.
Increased pain and inflammation.
Decreased cognitive function including focus and attention, memory, problem solving, emotional regulation and mood.
Increased risk of Alzheimer’s, dementia, and other neurodegenerative disorders like Parkinson’s.
Increased incidence of anxiety, depression, and other mental disorders.
Increased risk of all cause mortality.
Sleep is essential to your health. How important is it and how can you improve your sleep?
Circadian Biology: The Engine of Life
Physiologically, we are designed to follow the daily rhythms of light and dark, and this circadian cycle plays a big role in everything from hormonal balance, sleep, energy production,and coordination of most body functions.
My Favorite Sleep Books
Matthew Walker is a neuroscientist at The University of California Berkeley. He is a world leading sleep expert, and I highly recommend his bestselling book. Order it here.
Shawn Stevenson wrote this excellent book from his personal experience in transforming his health beginning with his sleep. Includes a great online resources. Order it here.
Two Neuroscientists Dive into the Science of Sleep
Andrew Huberman is a Stanford Neuroscientist. I highly recommend his podcast: Huberman Lab. For a deep dive into the neuroscience of sleep listen to his podcast with Matthew Walker, bestselling author of “Why We Sleep.
Your Path to Better Sleep
Preparing for better sleep actually begins when you get up every morning, and by what you do throughout the day until you go to bed at night. The suprachiasmic nucleus in your brain is where the master clock that monitors and regulates your 24 hour sleep-wake cycle, called your circadian rhythm. This master clock sends signals to all the cells of your body throughout the day and night. What you do every day can either optimize or disrupt your circadian rhythm.
Start your day by getting outside and exposing yourself to natural light for at least 5-10 minutes. Even if it is cloudy this will reset your master clock, thereby helping you sleep better at night. Do this without glasses. I like to combine this with grounding by getting my bare feet on the ground, which has many health benefits.
While you are outside and barefoot, do some type of movement. I like to do 20 full squats. This will activate your adrenal glands and increases your focus and attention for the day. Be as physically active as possible during the day. Take several breaks during your day to walk or do some other form of exercise. Try to get up and move every 60-90 minutes, even if only for a few minutes. Your clock records all of this.
Continue to get as much natural light throughout the day by getting outside without sunglasses, and combine this with regular movement throughout the day.
Caffeine blocks receptors in you brain which build up “sleep pressure” through the day. It takes around 6-7 hours to clear these receptors of caffeine, so you should stop consuming it by early afternoon. My “stop time” for caffeine is at 1 PM.
Wait 60-90 minutes after getting up in the morning before consuming coffee. This gives your brain time to clear out the sleep pressure (adenosine) receptors in your brain and will prevent afternoon caffeine “crashes”.
Your eating patterns also affect your sleep. You’ll find that stopping eating at least 3 hours before your bedtime will really improve your sleep. This applies to night time snacking as well.
Alcohol can relax you, but it also can interfere with deep sleep at night. Stopping alcohol consumption at least 4 hours before bedtime will help this effect. Be sure to drink plenty of water when consuming alcohol to help detoxify it more quickly.
It’s important to establish a regular sleep schedule, meaning that you go to bed and get up at about the same times each day. For instance, I go to bed at between 9-10 at night, and get up between 5-6 in the morning. Set up your schedule so you get and minimum of 7 hours sleep nightly, preferably 8-9 hours if possible.
Begin winding down and preparing for sleep at least an hour before your bedtime. That’s when you should stop watching TV and other screens like computers and your phone. If you need to work on your computer install apps like flux or iris to change the color of your screen to reduce blue light exposure. Dim your lights as it gets dark, and consider installing red light bulbs in lamps that you can turn on at night.
Make meditation and/or breathwork part of your sleep preparation.
Make your bedroom a sleep sanctuary. Don’t watch TV in bed. Don’t use nightlights, and get your bedroom as dark as possible. Consider using blackout curtains if needed. Keep your bedroom cool at night, preferably 66 F, or cooler.
Don’t keep your phone in your bedroom, and turn off your wi-fi before going to bed.
Here’s another great video from Dr. Andrew Huberman on how to optimize your morning routine to help you get better sleep at night.