Sleep Science: It’s Nothing to Snore About
Sleep- we see it happen to others, but we’re unconscious when it happens to us. What exactly is going on with and while we sleep? Knowledge is power, and a brief overview of the chemistry of sleep might be just what the doctor ordered to drive the value of sleep home for those of you who leave your sleep health wanting.
Gut and Neurotransmitters
The gut is often referred to as our primitive brain because, before we had a brain, we were simply an anus. When embryos develop, the first thing to form is tube that runs from mouth to anus. While the brain has clearly presented itself and evolved into who it is today, the gut continues to be the man-behind-the-curtain, shouting cues, directing the whole operation. Our stomachs are the primary production site of several neurotransmitters and the home to gazillions of microbes.
The neurotransmitter, serotonin, is one of these aforementioned transmitters that heavily influence the cadence and quality of our sleep. Serotonin is most well known as a “happy hormone”, mostly produced in the gut (90%), that plays a role in temperature regulation and sleep health. Serotonin is a byproduct of essential amino acid tryptophan (popularized by the post-thanksgiving siesta), only accessible through the foods we eat. When we’re not eating right, our sleep quality diminishes as well. This contributes to lower immune health and increased vulnerability to all sorts of dis-ease.
Glymphatic System
Sleep is so important for us to get in proper amounts because we “thinking things”. The act of thinking is an effortful process (for some more than others) that results in waste byproducts that need to be cleared out of the brain. In Ayurveda, this waste elimination system is called “ambu vaha strotas”- it is the waterways of the body that clarify the waste, circulate the vitality, and keep us operating on all cylinders. Of the fluid systems in our bodyes, the “lymphatic system”is our liquidy-juiciness that transports nutrients, immune response, and nuerotransmitters.
Our central nervous system has it’s own specialized lymph to clarify built up waste product- called the Cerebro-spinal Fluid, part of the “glymphatic system”. At night, when we sleep, this system awakens and flushes our brain and nervous tissue so that we can wake up fresh and ready to go the next day. Long term, low quality sleep contributes to neurodegenerative diseases and cardiovascular disease.
The Pineal & Adrenals
Finally, the enigmatic pineal gland and the energetic adrenals, our internal metronomes. Through sensory input processing of light received via the visual cortex, our pineal gland excretes sleep promoting hormones. Low spectrum to no light, soft sounds, neutral temperature, satiated gut are all signals. These send a cascade of messages out to downshift the system, we are fed and safe, prepare for sleep mode. Blood pressure drops along with body temperature, excretory functioning slows down, and our body goes into phases semi-paralysis.
In the morning, wake-promoting hormones begin to pour into our blood. Digestive processes are energized back into life, the heart beats with a little more razzle-dazzle, and our sense perception eagerly receives the world around it. In stressful times, that energy spike is exacerbated, spiraling into persistent states of unrest while crowding out deep, regenerative rest opportunities.
Heavily stimulating activities in the hours just before sleep are a recipe for underwhelming sleep. Shocking a system in need of repair is burning the candle at both ends, unwittingly taking years away from your life.
Learning and Consolidation
There’s too much reality to face before expecting perfection in any wellness ritual. Systemic and systematic disruption to access to basic needs will always be part of our lives. That said, why wave the white flag and succumb to those habits when you do have those glimmers of “you” time? In the name of true self care, any effort toward your healthiest future is a worthwhile endeavor. Each choice to do so is a vote in favor of your life.
Mindfulness for Beginners
What is MBSR
Mindfulness Based Stress Reduction (MBSR) is a practice in being aware as moments unfold. MBSR offers an opportunity to leverage the tools we have on-hand (our consciousness) to be unhindered by both the anxieties of what has been and the concerns for what will be. In an over-stimulated society, practicing mindfulness through the easiest framework possible can feel like a breath of fresh air.
How the Body Handles Stress
When the body absorbs stimuli, our sense systems identify the threat’s potential and proceeds accordingly. When talking about stress response, the hypothalamus-pituitary-adrenal (HPA) axis is our central driver. The hypothalamus is the systems central operation controlling temperature, hunger, and heart rate. The pituitary gland recieves signals to start production and circulation of hormones to the body and the adrenals via secretion of the stress hormones necessary to prime our bodies to react.
Our two most common stress hormones, cortisol and adrenaline, serve the purpose to get you up and going as well as keeping the system on alert after initial response. When that initial adrenaline pump fades away, the cortisol of the body continues to pump through the system supporting circulation, respiration, and musculoskeletal alertness.
Because we are constantly on-guard and assessing the stimulus around us, high or recurring systemic cortisol is not an uncommon experience. We are, essentially, trapped in our fight or flight response by the design of the society in which we live. So how can we return to grounding in a way that is not daunting and that is accessible?
4-Fast Tips to Ground
Take Inventory of the Present Moment
We are one set of eyes in a vast universal experience. All at once, this moment unfolds for and impacts an un-quantifiable number of other humans. Sometimes simply taking a second to take inventory moment over moment can be enough to return to the now and peel away from the concerns of what was or what will.
Observe Judgments, Emotions, & Resistance
As the seer, it is our ego’s contribution to keep us narrating, identifying, and affiliating with the concepts that come to mind. Pattern recognition is an important part of operating efficiently in the world that we exist in. While wonderful and with purpose, pattern recognition at all times is exhausting. The practice of noticing patterns can be enough to cut off intrusive thoughts and repetitive inner discourse.
Engage With Their Implications
While we dialogue internally between our observer and our narrator, having taken inventory and observed the narrator’s contributions to the present response to the present moment, we can begin to realize what is us and what is not us. More often than not, so much of what we assign to us is, in fact, not us. We are the sum of those that we interact with the most- the people, places, and things that operate around us have such a significant influence on our concept of self. Just taking the step back to see the historical pattern play out can also be enough to cut off overthinking or unproductive internal rumination.
Explore Opportunity to Step Into New Patterns
I often refer to this yogic concept of Samskaras- these wheels of suffering that we persistently ride on. Suffering (Dukkha) is inevitable, we are a logical narrator tacked on to an irrational animal form- both the horse and the rider- a match made in hell if I do say so myself.
Choices are made for us (both external and internal) when we lack the practice of awareness to find which choices we can in fact choose for ourselves, we become stuck to this treadmill of the same stimulus leading to the same outcome further ingraining our patterns and our suffering.
By this point, perhaps headway has been made, perhaps how you began is how you remain. What is worth noting is this- if you’ve taken the time to observe, to dis-associate, and to explore new oprtions- you’ve done the practice. It is a practice not a perfect because it may not be the first nor fiftieth time that yields a breakthough, but it may be that fifty-first, ya know?
Simply trying is the first step- failure, missteps, disappointments are inevitable- but sitting put and accepting the outcomes without agency will certainly yield no progress.
5 Simple Strategies to Elevate Your Nutrition
1. Menu Plan
Planning your meals in advance isn't just about healthy choices—it's your ticket to confidence and ease. Spend a little time on a Saturday or Sunday creating a weekly menu. This ensures a balanced mix of protein, carbs, and fats, along with a rainbow of fruits, veggies, whole grains, and lean proteins tailored to your nutritional needs. After a few weeks, you'll have a plug-and-play resource for busy days.
2. Become an Ingredient Household
Transform your kitchen into a haven of creativity and control. By sticking to basic ingredients, you'll not only avoid hidden additives but also make snacking a mindful experience. Build accountability by stocking up on whole foods, like fresh produce, lean meats, and unprocessed items. Experiment, have fun with food prep, and enjoy the journey of crafting your own delicious, healthier snacks.
3. Shorten Your Feed Windows
Unlock the secrets of weight management and overall health by embracing time-restricted eating. Understand the impact of extended feeding periods on digestion and recovery. Tailor your eating window to about 8 hours, aligning with your circadian rhythm for optimal results. Stay hydrated during fasting periods with water or herbal teas, giving your body the rest and recovery it deserves.
4. Prioritize Protein
Discover the superhero role of protein in muscle maintenance and overall well-being. From chicken and fish to tofu and legumes, include lean protein sources in every meal and snack. Distribute protein throughout the day, aiming for about ¾g per KG of body weight. Use labels and daily intake recommendations to hit your protein goals, unlocking the key to recovery and regeneration.
5. Cook for Leftovers
Transform your kitchen into a time-saving, cost-cutting haven. Batch cooking not only promotes portion control but also liberates you from the clutches of convenience foods. Embrace the art of excess by cooking a bit more than needed each night, effortlessly creating a lunch buffet for the next day. Invest in storage containers for freshness, and let creativity reign as you transform leftovers into exciting new dishes.