Restorative
SLEEP
-Thomas dekker
"Sleep is the golden chain that ties health and our bodies together."
Ah, nothing beats the feeling of crawling into bed at the end of the day... except maybe the longing to stay in bed first thing in the morning. Our sleep should be a time of healing, it is an investment in our physcial, mental, and emotional health. Waking up should feel refreshing. If it doesn't, somethings up...
What happens during sleep paves the road for the next period of wakefulness. This period is when physiological changes in both the mind and body occur. During this period of rest our body is performing essential restorative processes which include repairing the brain. This facilitates the rest of our biological systems. The negative effects of insufficient sleep are widespread and truly detrimental to the state of our health. Chronic diseases such as Type 2 diabetes, Alzheimer’s, attention disorders, mental health issues, irritability, impulsive behaviors, and more can all be attributed to poor sleep. Throughout the day our brain is making connections and expending energy at a rapid rate. Through this process, the brain cells produce toxic metabolic by-products that have to be eliminated. This elimination is done while we sleep and is one of the primary focuses of sleep- to allow this detoxification process to unfold. Without adequate sleep our body and brain are unable to detoxify and the state of health becomes compromised. Our neuroplasticity, cognitive function, hormonal/neurotransmitter systems, emotional regulation, nervous system communication, and more are lost and negatively impacted.
While asleep the brain does not shut off. Many regions of the brain become more active. When awake our brain gathers information, but when we sleep the brain is encoding and solidifying memories. This is when they are transferred into long-term storage. This process is essential to our ability to learn and build new memories moving forward. Metabolism is reduced significantly while we sleep which conserves energy. Tissue healing and growth is dependent on the production of the Growth Hormone. This production is highest during sleep because our bodies are not forced on other functions (eating, talking, thinking, etc). This allows space for the body to prioritize other healing processes. Synaptic plasticity is the brain’s process of reinforcing and strengthening the neural connections we use most often. This can be applied to habit formation and why over time it becomes easier. Our immune cells are higher during nighttime hours and quality sleep directly supports our immune system function. The waste produced by the brain and cells throughout the day must be removed from the body after entering our bloodstream. The cells in our brain shrink significantly during sleep, this frees up extracellular space by up to 60%. This additional space between cells improves and increases the removal of toxins. As we know our biological systems are greatly impacted by an accumulation of toxins. Resting periods normalize the detoxification system which allows these functions to “start fresh” every day.
As the brain cycles through stages of sleep, it alternates between REM (active sleep) and 4 stages of non-REM (quiet sleep). During REM the body does not move and involves rapid side-to-side eye movement. NREM sleep involves the changing of body position every 20-30 minutes and does not involve eye movement. Optimal restorative sleep is a recurring cycle of four to five sleep stages and as each cycle progresses they go through the stages moving from wakefulness and NREM light sleep (stages 1 &2), to NREM deep sleep (3 & 4), and then back through NREM (3,2,1) before beginning the next cycle the body is in REM at stage 5. This then repeats itself. The cycles last around one and a half hours varying throughout the night.
NREM= Physical rejuvenation REM= Psychological renewal
Stage 1— Falling asleep. This stage is a short stage of very light NREM sleep. It lasts roughly five to ten minutes. This is when sensory information slowly begins to shut out and the hypothalamus part of the brain ceases to drift away from wakefulness into sleep while preparing the body for the deeper sleep to come. Sympathetic activity in the nervous system decreases and parasympathetic increases. This is the stage when the brain wave known as “theta waves” takes place. Heart rate and temperature begin to lower. This stage is easily disturbed, dreamless, and drowsy rather than sleeping.
Stage 2— During this stage, the eyes are still and the brain remains somewhat reactive to external stimuli. This activity is slower with short bursts of rapid brainwave activity called sleep spindles/ This is when short-term information is transferred from the hippocampus to long-term memory in the cerebral cortex. This consolidates memory and refreshes the brush allowing for more learning in the next wake period.
Stage 3— The purpose of this phase is to facilitate the transition into fully deep sleep. Brainwaves slow and become regular as the most active parts of the brain rest. Blood pressure reduces by 20-30% and there is no muscle or eye activity. This stage is essential to overall health— It is critical to tissue repair, detaching, and immune function. This stage allows the brain to cool and toxic metabolites to clear which stimulates damage repair. The pituitary gland secretes the growth hormone and white blood cells release cytokines (inflammatory messengers of the immune system).
Stage 4— This stage is when brain waves slow and enter their “delta-wave” state. Response to external stimuli is limited during stages 3 and 4 and it’s not as easy to wake from. Sleep disturbances such as wetting the bed, sleepwalking, and night terrors happen at this stage. This stage counts for a significant percentage of sleep time. When additional repair is needed (sickness + sleep deprivation) the body advances through the other stages more quickly to allow for maximum healing time.
Stage 5— Directly after deep sleep is REM. The transition from deep sleep to REM is marked by distance changes in brainwave activity. and physiological function. Breathing becomes shallow + irregular, heart rate and blood pressure increase, sex organs arouse, and body temperature becomes more difficult to regulate. REM sleep leads to a more active sympathetic response within the nervous system. This is our dream state and while in it our body utilizes protective mechanisms to prevent danger while dreaming. This includes paralyzing the muscles (other than those responsible for breathing and eye movements). Noradrenaline which is associated with anxiety is blocked during REM— This creates a safe space for the body to process emotions like fear and trauma. This allows the impact of them to be mitigated.
Two processes work together to control and govern our sleep. They are our circadian rhythm and sleep-wake homeostatic mechanisms.
Sleep-wake homeostasis: This is the body’s maintenance of pre-set ranges that are necessary to life including temperature, fluid balance, and pH. This is all about keeping track of when your body metabolically needs to shift into sleep or wake cycles. These processes focus on input from the body to the brain to communicate when it is time to go to sleep and when it is time to wake up. As we go through our day the brain tracks various chemicals and this sleep-wake homeostatic is triggered. One of the most studied and important sleep-regulating chemicals is adenosine. This stems from ATP and is from the use of energy stores in the brain. Increased brain activity results in more accumulation of adenosine in the brain which in turn triggers feelings of sleepiness. Think about times when you are exerting a lot of mental energy towards work, studying, learning, etc, and then at a certain point you feel tired. That is due to the sleep-wake homeostasis process.
Circadian Clock: This clock governs the circadian rhythms keeping the body in alignment with the rhythms of the world around us. This is a 24-hour cycle that pushes on regardless of brain adenosine levels. This clock is engrained by input from the body and the world. Zeitgebers lets the organizational system of the brain know what time of day it is. It then takes that information and aligns it with genetics. Various factors are coming into play here including baseline metabolic rate (fast or slow), for women where the body at in its hormonal cycle, the integration of this information turns genes on and off and influences their expression. Examples of zeitgebers include the presence or absence of sunlight, eating times, movement, and metabolic products. Cortisol is an essential factor of this day-night gathering system as it directly influences metabolic and blood-sugar regulating functions. How it influences sleep: The exposure to sun or lack thereof is taken in through our eyes and then processed by the SCN suprachiasmatic nucleus. (Learn more about circadian rhythm in this section). These cells alert the pineal gland to cease production of melatonin. Melatonin is critical to the healing mechanisms that are executed while sleeping. Any light in our sleep environment suppresses the production and release of this chemical. Supporting this clock allows every cell to synchronize to its circadian rhythm and as a result deeply support and contribute to homeostasis throughout the body.
Sleep Disorders
The body’s response to sleep deprivation looks different for everyone and is influenced by other factors within the body. Many of our daily habits, or lack of them, affect the quality and quantity of sleep. The influence of our internal and external environment, physiology, and biological factors all correlate to our ability to rest and rejuvenate during our sleep cycles.
Insomnia is said to be the most commonly reported sleep problem. Whether presentation in the form of an inability to wake, waking in the middle of the night, or short duration of sleep insomnia is incredibly taxing bo mentally, physically, and emotionally.
1. Difficulty falling asleep— Interruption in circadian rhythm and sleep-wake homeostasis is what leads to difficulty falling asleep. But what is influencing these processes? Nutrients that supply chemicals, hormones, and neurotransmitters specific to these systems, proper immune system signaling, blood sugar balance, nervous system function, and endocrine function all either support or harm these areas.
Are you spending all day in front of screens and spending little to no time outside? This right here is the number one area to prioritize for sleep support. Excess exposure to bright light after sunset activates melanopsin and reduces melatonin production. The tips in the circadian rhythm section go into greater depth, but summed up: Get early morning sunlight, adequate time under unfiltered sunlight, watch the sunset, block artificial light after sunset, and blackout your sleep environment.
Caffeine intake is another key element to consider if you have difficulty falling asleep. Caffeine binds to the adenosine receptor sites in the brain masking its effects for roughly 5-7 hours. During this time adenosine is still building up, you just don’t feel it as much. Caffeine may not disrupt some people at all. For others, it can be incredibly effective to be diligent about timing and amount of consumption. Avoid drinking it later in the day, and try limiting the amount you are using.
Other elements of our circadian system impact our ability to fall and stay asleep as well. Digestion and exercise provide input to the circadian system and interrupt the release of melatonin. If you eat or exercise too late it will impact your body’s sleep quality and ability to enter deep/restorative sleep. Too little activity reduces the hormone production that promotes sleep.
Eating too much food raises the core body temperature and impacts sleep quality.
Stress! Stress activates our sympathetic nervous system and when out of balance leads to higher/excess levels of cortisol and epinephrine (adrenaline). Increases in these hormones are associated with difficulty falling asleep, staying asleep, and waking up too early. Cortisol is meant to keep us awake to keep us safe, which is a key factor in insomnia.
2. Trouble staying asleep— In addition to the factors above there are other metabolic factors that influence wake times. The systems involved with blood sugar are responsible for keeping us alive while we sleep. Nighttime is our longest fast and during this prolonged period glucose should be stable in balanced circumstances. When it dips too low and is not managed effectively that danger response is activated by the body and the production of cortisol and epinephrine (adrenaline) increases which can cause the body to wake up. Adrenaline specifically has a profound effect on the nervous system and cardiovascular system.
Traditional Chinese Organ Body Clock— Chinese medicine has a 24-hour body clock that is divided into 12-hour intervals of Qi (vital force), and how it moves through our organs. This clock is incredibly insightful as to what organs may need extra support and why certain symptoms are present. This includes wake times. If you are consistently waking between the hours of 1 and 3 a.m. it may be indicative of liver dysfunction. This also shines light onto emotions you may be facing as well. This clock is derived from the concept of our energy flow throughout the body. During the night Qi goes inward to support restoration and healing. Utilizing the timing of each organ’s rhythm and schedule offers the potential to drastically influence the vitality of these systems and optimize habits and healing practices to stimulate deeper healing.
3. Waking up too early— Circadian rhythm is the key factor here. Messaging to the hypothalamus about when day and night are. Our stress regulatory system can be impacted by any form of stress and directly communicates and influences our circadian rhythms and sleep patterns. Early morning waking is connected to this response system because in the morning we have a cortisol awakening response and this is when our peak of cortisol output occurs. This takes place 30-40 minutes after waking. This is meant to prepare the body for the demands of the day.
Other factors to consider— Structural posture and elements directly play into the quality of sleep we get. Mouth breathing drastically reduces oxygenation through the body and is a prime factor contributing to sleep disorders. What causes mouth breathing can be oral restrictions (due to the body compensating for tension in other areas of the body like the pelvis, jaw, neck, etc), and narrow pallets (often a result of oral ties and other imbalances). Each of these areas influences the body and changes how it communicates and releases hormones, impacting nervous system behavior, heart rate, temperature regulation, and more.
Sleep Supportive Tips & Habits
Herbs to support sleep:
While asleep the brain does not shut off. Many regions of the brain become more active. When awake our brain gathers information, but when we sleep the brain is encoding and solidifying memories. This is when they are transferred into long-term storage. This process is essential to our ability to learn and build new memories moving forward. Metabolism is reduced significantly while we sleep which conserves energy. Tissue healing and growth is dependent on the production of the Growth Hormone. This production is highest during sleep because our bodies are not forced on other functions (eating, talking, thinking, etc). This allows space for the body to prioritize other healing processes. Synaptic plasticity is the brain’s process of reinforcing and strengthening the neural connections we use most often. This can be applied to habit formation and why over time it becomes easier. Our immune cells are higher during nighttime hours and quality sleep directly supports our immune system function. The waste produced by the brain and cells throughout the day must be removed from the body after entering our bloodstream. The cells in our brain shrink significantly during sleep, this frees up extracellular space by up to 60%. This additional space between cells improves and increases the removal of toxins. As we know our biological systems are greatly impacted by an accumulation of toxins. Resting periods normalize the detoxification system which allows these functions to “start fresh” every day.
As the brain cycles through stages of sleep, it alternates between REM (active sleep) and 4 stages of non-REM (quiet sleep). During REM the body does not move and involves rapid side-to-side eye movement. NREM sleep involves the changing of body position every 20-30 minutes and does not involve eye movement. Optimal restorative sleep is a recurring cycle of four to five sleep stages and as each cycle progresses they go through the stages moving from wakefulness and NREM light sleep (stages 1 &2), to NREM deep sleep (3 & 4), and then back through NREM (3,2,1) before beginning the next cycle the body is in REM at stage 5. This then repeats itself. The cycles last around one and a half hours varying throughout the night.
NREM= Physical rejuvenation REM= Psychological renewal
Stage 1— Falling asleep. This stage is a short stage of very light NREM sleep. It lasts roughly five to ten minutes. This is when sensory information slowly begins to shut out and the hypothalamus part of the brain ceases to drift away from wakefulness into sleep while preparing the body for the deeper sleep to come. Sympathetic activity in the nervous system decreases and parasympathetic increases. This is the stage when the brain wave known as “theta waves” takes place. Heart rate and temperature begin to lower. This stage is easily disturbed, dreamless, and drowsy rather than sleeping.
Stage 2— During this stage, the eyes are still and the brain remains somewhat reactive to external stimuli. This activity is slower with short bursts of rapid brainwave activity called sleep spindles/ This is when short-term information is transferred from the hippocampus to long-term memory in the cerebral cortex. This consolidates memory and refreshes the brush allowing for more learning in the next wake period.
Stage 3— The purpose of this phase is to facilitate the transition into fully deep sleep. Brainwaves slow and become regular as the most active parts of the brain rest. Blood pressure reduces by 20-30% and there is no muscle or eye activity. This stage is essential to overall health— It is critical to tissue repair, detaching, and immune function. This stage allows the brain to cool and toxic metabolites to clear which stimulates damage repair. The pituitary gland secretes the growth hormone and white blood cells release cytokines (inflammatory messengers of the immune system).
Stage 4— This stage is when brain waves slow and enter their “delta-wave” state. Response to external stimuli is limited during stages 3 and 4 and it’s not as easy to wake from. Sleep disturbances such as wetting the bed, sleepwalking, and night terrors happen at this stage. This stage counts for a significant percentage of sleep time. When additional repair is needed (sickness + sleep deprivation) the body advances through the other stages more quickly to allow for maximum healing time.
Stage 5— Directly after deep sleep is REM. The transition from deep sleep to REM is marked by distance changes in brainwave activity. and physiological function. Breathing becomes shallow + irregular, heart rate and blood pressure increase, sex organs arouse, and body temperature becomes more difficult to regulate. REM sleep leads to a more active sympathetic response within the nervous system. This is our dream state and while in it our body utilizes protective mechanisms to prevent danger while dreaming. This includes paralyzing the muscles (other than those responsible for breathing and eye movements). Noradrenaline which is associated with anxiety is blocked during REM— This creates a safe space for the body to process emotions like fear and trauma. This allows the impact of them to be mitigated.
Two processes work together to control and govern our sleep. They are our circadian rhythm and sleep-wake homeostatic mechanisms.
Sleep-wake homeostasis: This is the body’s maintenance of pre-set ranges that are necessary to life including temperature, fluid balance, and pH. This is all about keeping track of when your body metabolically needs to shift into sleep or wake cycles. These processes focus on input from the body to the brain to communicate when it is time to go to sleep and when it is time to wake up. As we go through our day the brain tracks various chemicals and this sleep-wake homeostatic is triggered. One of the most studied and important sleep-regulating chemicals is adenosine. This stems from ATP and is from the use of energy stores in the brain. Increased brain activity results in more accumulation of adenosine in the brain which in turn triggers feelings of sleepiness. Think about times when you are exerting a lot of mental energy towards work, studying, learning, etc, and then at a certain point you feel tired. That is due to the sleep-wake homeostasis process.
Circadian Clock: This clock governs the circadian rhythms keeping the body in alignment with the rhythms of the world around us. This is a 24-hour cycle that pushes on regardless of brain adenosine levels. This clock is engrained by input from the body and the world. Zeitgebers lets the organizational system of the brain know what time of day it is. It then takes that information and aligns it with genetics. Various factors are coming into play here including baseline metabolic rate (fast or slow), for women where the body at in its hormonal cycle, the integration of this information turns genes on and off and influences their expression. Examples of zeitgebers include the presence or absence of sunlight, eating times, movement, and metabolic products. Cortisol is an essential factor of this day-night gathering system as it directly influences metabolic and blood-sugar regulating functions. How it influences sleep: The exposure to sun or lack thereof is taken in through our eyes and then processed by the SCN suprachiasmatic nucleus. (Learn more about circadian rhythm in this section). These cells alert the pineal gland to cease production of melatonin. Melatonin is critical to the healing mechanisms that are executed while sleeping. Any light in our sleep environment suppresses the production and release of this chemical. Supporting this clock allows every cell to synchronize to its circadian rhythm and as a result deeply support and contribute to homeostasis throughout the body.
Sleep Disorders
The body’s response to sleep deprivation looks different for everyone and is influenced by other factors within the body. Many of our daily habits, or lack of them, affect the quality and quantity of sleep. The influence of our internal and external environment, physiology, and biological factors all correlate to our ability to rest and rejuvenate during our sleep cycles.
Insomnia is said to be the most commonly reported sleep problem. Whether presentation in the form of an inability to wake, waking in the middle of the night, or short duration of sleep insomnia is incredibly taxing bo mentally, physically, and emotionally.
1. Difficulty falling asleep— Interruption in circadian rhythm and sleep-wake homeostasis is what leads to difficulty falling asleep. But what is influencing these processes? Nutrients that supply chemicals, hormones, and neurotransmitters specific to these systems, proper immune system signaling, blood sugar balance, nervous system function, and endocrine function all either support or harm these areas.
Are you spending all day in front of screens and spending little to no time outside? This right here is the number one area to prioritize for sleep support. Excess exposure to bright light after sunset activates melanopsin and reduces melatonin production. The tips in the circadian rhythm section go into greater depth, but summed up: Get early morning sunlight, adequate time under unfiltered sunlight, watch the sunset, block artificial light after sunset, and blackout your sleep environment.
Caffeine intake is another key element to consider if you have difficulty falling asleep. Caffeine binds to the adenosine receptor sites in the brain masking its effects for roughly 5-7 hours. During this time adenosine is still building up, you just don’t feel it as much. Caffeine may not disrupt some people at all. For others, it can be incredibly effective to be diligent about timing and amount of consumption. Avoid drinking it later in the day, and try limiting the amount you are using.
Other elements of our circadian system impact our ability to fall and stay asleep as well. Digestion and exercise provide input to the circadian system and interrupt the release of melatonin. If you eat or exercise too late it will impact your body’s sleep quality and ability to enter deep/restorative sleep. Too little activity reduces the hormone production that promotes sleep.
Eating too much food raises the core body temperature and impacts sleep quality.
Stress! Stress activates our sympathetic nervous system and when out of balance leads to higher/excess levels of cortisol and epinephrine (adrenaline). Increases in these hormones are associated with difficulty falling asleep, staying asleep, and waking up too early. Cortisol is meant to keep us awake to keep us safe, which is a key factor in insomnia.
2. Trouble staying asleep— In addition to the factors above there are other metabolic factors that influence wake times. The systems involved with blood sugar are responsible for keeping us alive while we sleep. Nighttime is our longest fast and during this prolonged period glucose should be stable in balanced circumstances. When it dips too low and is not managed effectively that danger response is activated by the body and the production of cortisol and epinephrine (adrenaline) increases which can cause the body to wake up. Adrenaline specifically has a profound effect on the nervous system and cardiovascular system.
Traditional Chinese Organ Body Clock— Chinese medicine has a 24-hour body clock that is divided into 12-hour intervals of Qi (vital force), and how it moves through our organs. This clock is incredibly insightful as to what organs may need extra support and why certain symptoms are present. This includes wake times. If you are consistently waking between the hours of 1 and 3 a.m. it may be indicative of liver dysfunction. This also shines light onto emotions you may be facing as well. This clock is derived from the concept of our energy flow throughout the body. During the night Qi goes inward to support restoration and healing. Utilizing the timing of each organ’s rhythm and schedule offers the potential to drastically influence the vitality of these systems and optimize habits and healing practices to stimulate deeper healing.
3. Waking up too early— Circadian rhythm is the key factor here. Messaging to the hypothalamus about when day and night are. Our stress regulatory system can be impacted by any form of stress and directly communicates and influences our circadian rhythms and sleep patterns. Early morning waking is connected to this response system because in the morning we have a cortisol awakening response and this is when our peak of cortisol output occurs. This takes place 30-40 minutes after waking. This is meant to prepare the body for the demands of the day.
Other factors to consider— Structural posture and elements directly play into the quality of sleep we get. Mouth breathing drastically reduces oxygenation through the body and is a prime factor contributing to sleep disorders. What causes mouth breathing can be oral restrictions (due to the body compensating for tension in other areas of the body like the pelvis, jaw, neck, etc), and narrow pallets (often a result of oral ties and other imbalances). Each of these areas influences the body and changes how it communicates and releases hormones, impacting nervous system behavior, heart rate, temperature regulation, and more.
Sleep Supportive Tips & Habits
- Sufficient unfiltered light exposure- Exposing your eyes ( and as much skin as possible) to unfiltered light at various times throughout the day will directly support your circadian rhythm
- Watching the sunset creates the perfect hormone cocktail within your body. It will trigger the wind-down of hormones and chemicals to promote relaxation.
- Block artificial light after sunset and for at least two hours before bed.
- Make sure your room is blacked out and no artificial light is coming in from any source.
- Sleep with your phone in a different room. Unplug electronics (their frequencies disturb sleep processes). Unplug wifi overnight.
- Cool temperatures support circadian rhythm function. 65 degrees is an excellent temperature to sleep to when possible.
- Make the environment relaxing. Remove clutter, utilize frequencies/noises, use relights void of any blue light (the key element is no blue light at all), candles, and other tools to keep the body relaxed and grounded.
- Wind down! Implement a consistent nighttime ritual that brings peace of mind and nervous system comfort. This can be reading, meditating, writing, etc.
- Go to sleep and wake up at consistent times and if possible let these times reflect the seasons.
- Dry brush, use manual stimulation in the form of reflexology tools or massage to promote blood flow. This will support lymph movement and can be highly therapeutic to your nervous system.
- Maximize daytime support to improve optimal sleep. Utilize grounding, movement, nature, and nutrition to support foundational systems that influence sleep cycles.
- Use mouth tape if you sleep with your mouth open. Be sure to address why you're sleeping with your mouth open, but taping it shut is supportive in the meantime.
- If your work schedule requires overnight shifts make your routines and schedule as consistent as possible. Implement routines and habits to support your rest and allow your body to maximize the benefits of the period it is getting sleep. Important to get as much natural light as you can as well.
- When you spend hours outside you decrease sensitivity to bright light at night. This is something to focus on if you are unable to avoid artificial lighting at night.
Herbs to support sleep:
- Chamomile
- Valerian
- Passionflower
- Lavender
- Skullcap
- Lemon Balm
- Hops
- Flower essences
- Homeopathy
- Red light
- Removing elements that are disrupting sleep cycles (noise, pets, etc).
How catchin some zzz's can make or break you
What happens during sleep paves the road for the next period of wakefulness. This period is when physiological changes in both the mind and body occur. During this period of rest our body is performing essential restorative processes which include repairing the brain. This facilitates the rest of our biological systems. The negative effects of insufficient sleep are widespread and truly detrimental to the state of our health. Chronic diseases such as Type 2 diabetes, Alzheimer’s, attention disorders, mental health issues, irritability, impulsive behaviors, and more can all be attributed to poor sleep. Throughout the day our brain is making connections and expending energy at a rapid rate. Through this process, the brain cells produce toxic metabolic by-products that have to be eliminated. This elimination is done while we sleep and is one of the primary focuses of sleep- to allow this detoxification process to unfold. Without adequate sleep our body and brain are unable to detoxify and the state of health becomes compromised. Our neuroplasticity, cognitive function, hormonal/neurotransmitter systems, emotional regulation, nervous system communication, and more are lost and negatively impacted.
While asleep the brain does not shut off. Many regions of the brain become more active. When awake our brain gathers information, but when we sleep the brain is encoding and solidifying memories. This is when they are transferred into long-term storage. This process is essential to our ability to learn and build new memories moving forward. Metabolism is reduced significantly while we sleep which conserves energy. Tissue healing and growth is dependent on the production of the Growth Hormone. This production is highest during sleep because our bodies are not forced on other functions (eating, talking, thinking, etc). This allows space for the body to prioritize other healing processes. Synaptic plasticity is the brain’s process of reinforcing and strengthening the neural connections we use most often. This can be applied to habit formation and why over time it becomes easier. Our immune cells are higher during nighttime hours and quality sleep directly supports our immune system function. The waste produced by the brain and cells throughout the day must be removed from the body after entering our bloodstream. The cells in our brain shrink significantly during sleep, this frees up extracellular space by up to 60%. This additional space between cells improves and increases the removal of toxins. As we know our biological systems are greatly impacted by an accumulation of toxins. Resting periods normalize the detoxification system which allows these functions to “start fresh” every day.
As the brain cycles through stages of sleep, it alternates between REM (active sleep) and 4 stages of non-REM (quiet sleep). During REM the body does not move and involves rapid side-to-side eye movement. NREM sleep involves the changing of body position every 20-30 minutes and does not involve eye movement. Optimal restorative sleep is a recurring cycle of four to five sleep stages and as each cycle progresses they go through the stages moving from wakefulness and NREM light sleep (stages 1 &2), to NREM deep sleep (3 & 4), and then back through NREM (3,2,1) before beginning the next cycle the body is in REM at stage 5. This then repeats itself. The cycles last around one and a half hours varying throughout the night.
NREM= Physical rejuvenation REM= Psychological renewal
Stage 1— Falling asleep. This stage is a short stage of very light NREM sleep. It lasts roughly five to ten minutes. This is when sensory information slowly begins to shut out and the hypothalamus part of the brain ceases to drift away from wakefulness into sleep while preparing the body for the deeper sleep to come. Sympathetic activity in the nervous system decreases and parasympathetic increases. This is the stage when the brain wave known as “theta waves” takes place. Heart rate and temperature begin to lower. This stage is easily disturbed, dreamless, and drowsy rather than sleeping.
Stage 2— During this stage, the eyes are still and the brain remains somewhat reactive to external stimuli. This activity is slower with short bursts of rapid brainwave activity called sleep spindles/ This is when short-term information is transferred from the hippocampus to long-term memory in the cerebral cortex. This consolidates memory and refreshes the brush allowing for more learning in the next wake period.
Stage 3— The purpose of this phase is to facilitate the transition into fully deep sleep. Brainwaves slow and become regular as the most active parts of the brain rest. Blood pressure reduces by 20-30% and there is no muscle or eye activity. This stage is essential to overall health— It is critical to tissue repair, detaching, and immune function. This stage allows the brain to cool and toxic metabolites to clear which stimulates damage repair. The pituitary gland secretes the growth hormone and white blood cells release cytokines (inflammatory messengers of the immune system).
Stage 4— This stage is when brain waves slow and enter their “delta-wave” state. Response to external stimuli is limited during stages 3 and 4 and it’s not as easy to wake from. Sleep disturbances such as wetting the bed, sleepwalking, and night terrors happen at this stage. This stage counts for a significant percentage of sleep time. When additional repair is needed (sickness + sleep deprivation) the body advances through the other stages more quickly to allow for maximum healing time.
Stage 5— Directly after deep sleep is REM. The transition from deep sleep to REM is marked by distance changes in brainwave activity. and physiological function. Breathing becomes shallow + irregular, heart rate and blood pressure increase, sex organs arouse, and body temperature becomes more difficult to regulate. REM sleep leads to a more active sympathetic response within the nervous system. This is our dream state and while in it our body utilizes protective mechanisms to prevent danger while dreaming. This includes paralyzing the muscles (other than those responsible for breathing and eye movements). Noradrenaline which is associated with anxiety is blocked during REM— This creates a safe space for the body to process emotions like fear and trauma. This allows the impact of them to be mitigated.
Two processes work together to control and govern our sleep. They are our circadian rhythm and sleep-wake homeostatic mechanisms.
Sleep-wake homeostasis: This is the body’s maintenance of pre-set ranges that are necessary to life including temperature, fluid balance, and pH. This is all about keeping track of when your body metabolically needs to shift into sleep or wake cycles. These processes focus on input from the body to the brain to communicate when it is time to go to sleep and when it is time to wake up. As we go through our day the brain tracks various chemicals and this sleep-wake homeostatic is triggered. One of the most studied and important sleep-regulating chemicals is adenosine. This stems from ATP and is from the use of energy stores in the brain. Increased brain activity results in more accumulation of adenosine in the brain which in turn triggers feelings of sleepiness. Think about times when you are exerting a lot of mental energy towards work, studying, learning, etc, and then at a certain point you feel tired. That is due to the sleep-wake homeostasis process.
Circadian Clock: This clock governs the circadian rhythms keeping the body in alignment with the rhythms of the world around us. This is a 24-hour cycle that pushes on regardless of brain adenosine levels. This clock is engrained by input from the body and the world. Zeitgebers lets the organizational system of the brain know what time of day it is. It then takes that information and aligns it with genetics. Various factors are coming into play here including baseline metabolic rate (fast or slow), for women where the body at in its hormonal cycle, the integration of this information turns genes on and off and influences their expression. Examples of zeitgebers include the presence or absence of sunlight, eating times, movement, and metabolic products. Cortisol is an essential factor of this day-night gathering system as it directly influences metabolic and blood-sugar regulating functions. How it influences sleep: The exposure to sun or lack thereof is taken in through our eyes and then processed by the SCN suprachiasmatic nucleus. (Learn more about circadian rhythm in this section). These cells alert the pineal gland to cease production of melatonin. Melatonin is critical to the healing mechanisms that are executed while sleeping. Any light in our sleep environment suppresses the production and release of this chemical. Supporting this clock allows every cell to synchronize to its circadian rhythm and as a result deeply support and contribute to homeostasis throughout the body.
Sleep Disorders
The body’s response to sleep deprivation looks different for everyone and is influenced by other factors within the body. Many of our daily habits, or lack of them, affect the quality and quantity of sleep. The influence of our internal and external environment, physiology, and biological factors all correlate to our ability to rest and rejuvenate during our sleep cycles.
Insomnia is said to be the most commonly reported sleep problem. Whether presentation in the form of an inability to wake, waking in the middle of the night, or short duration of sleep insomnia is incredibly taxing bo mentally, physically, and emotionally.
1. Difficulty falling asleep— Interruption in circadian rhythm and sleep-wake homeostasis is what leads to difficulty falling asleep. But what is influencing these processes? Nutrients that supply chemicals, hormones, and neurotransmitters specific to these systems, proper immune system signaling, blood sugar balance, nervous system function, and endocrine function all either support or harm these areas.
Are you spending all day in front of screens and spending little to no time outside? This right here is the number one area to prioritize for sleep support. Excess exposure to bright light after sunset activates melanopsin and reduces melatonin production. The tips in the circadian rhythm section go into greater depth, but summed up: Get early morning sunlight, adequate time under unfiltered sunlight, watch the sunset, block artificial light after sunset, and blackout your sleep environment.
Caffeine intake is another key element to consider if you have difficulty falling asleep. Caffeine binds to the adenosine receptor sites in the brain masking its effects for roughly 5-7 hours. During this time adenosine is still building up, you just don’t feel it as much. Caffeine may not disrupt some people at all. For others, it can be incredibly effective to be diligent about timing and amount of consumption. Avoid drinking it later in the day, and try limiting the amount you are using.
Other elements of our circadian system impact our ability to fall and stay asleep as well. Digestion and exercise provide input to the circadian system and interrupt the release of melatonin. If you eat or exercise too late it will impact your body’s sleep quality and ability to enter deep/restorative sleep. Too little activity reduces the hormone production that promotes sleep.
Eating too much food raises the core body temperature and impacts sleep quality.
Stress! Stress activates our sympathetic nervous system and when out of balance leads to higher/excess levels of cortisol and epinephrine (adrenaline). Increases in these hormones are associated with difficulty falling asleep, staying asleep, and waking up too early. Cortisol is meant to keep us awake to keep us safe, which is a key factor in insomnia.
2. Trouble staying asleep— In addition to the factors above there are other metabolic factors that influence wake times. The systems involved with blood sugar are responsible for keeping us alive while we sleep. Nighttime is our longest fast and during this prolonged period glucose should be stable in balanced circumstances. When it dips too low and is not managed effectively that danger response is activated by the body and the production of cortisol and epinephrine (adrenaline) increases which can cause the body to wake up. Adrenaline specifically has a profound effect on the nervous system and cardiovascular system.
Traditional Chinese Organ Body Clock— Chinese medicine has a 24-hour body clock that is divided into 12-hour intervals of Qi (vital force), and how it moves through our organs. This clock is incredibly insightful as to what organs may need extra support and why certain symptoms are present. This includes wake times. If you are consistently waking between the hours of 1 and 3 a.m. it may be indicative of liver dysfunction. This also shines light onto emotions you may be facing as well. This clock is derived from the concept of our energy flow throughout the body. During the night Qi goes inward to support restoration and healing. Utilizing the timing of each organ’s rhythm and schedule offers the potential to drastically influence the vitality of these systems and optimize habits and healing practices to stimulate deeper healing.
3. Waking up too early— Circadian rhythm is the key factor here. Messaging to the hypothalamus about when day and night are. Our stress regulatory system can be impacted by any form of stress and directly communicates and influences our circadian rhythms and sleep patterns. Early morning waking is connected to this response system because in the morning we have a cortisol awakening response and this is when our peak of cortisol output occurs. This takes place 30-40 minutes after waking. This is meant to prepare the body for the demands of the day.
Other factors to consider— Structural posture and elements directly play into the quality of sleep we get. Mouth breathing drastically reduces oxygenation through the body and is a prime factor contributing to sleep disorders. What causes mouth breathing can be oral restrictions (due to the body compensating for tension in other areas of the body like the pelvis, jaw, neck, etc), and narrow pallets (often a result of oral ties and other imbalances). Each of these areas influences the body and changes how it communicates and releases hormones, impacting nervous system behavior, heart rate, temperature regulation, and more.
Sleep Supportive Tips & Habits
Herbs to support sleep:
While asleep the brain does not shut off. Many regions of the brain become more active. When awake our brain gathers information, but when we sleep the brain is encoding and solidifying memories. This is when they are transferred into long-term storage. This process is essential to our ability to learn and build new memories moving forward. Metabolism is reduced significantly while we sleep which conserves energy. Tissue healing and growth is dependent on the production of the Growth Hormone. This production is highest during sleep because our bodies are not forced on other functions (eating, talking, thinking, etc). This allows space for the body to prioritize other healing processes. Synaptic plasticity is the brain’s process of reinforcing and strengthening the neural connections we use most often. This can be applied to habit formation and why over time it becomes easier. Our immune cells are higher during nighttime hours and quality sleep directly supports our immune system function. The waste produced by the brain and cells throughout the day must be removed from the body after entering our bloodstream. The cells in our brain shrink significantly during sleep, this frees up extracellular space by up to 60%. This additional space between cells improves and increases the removal of toxins. As we know our biological systems are greatly impacted by an accumulation of toxins. Resting periods normalize the detoxification system which allows these functions to “start fresh” every day.
As the brain cycles through stages of sleep, it alternates between REM (active sleep) and 4 stages of non-REM (quiet sleep). During REM the body does not move and involves rapid side-to-side eye movement. NREM sleep involves the changing of body position every 20-30 minutes and does not involve eye movement. Optimal restorative sleep is a recurring cycle of four to five sleep stages and as each cycle progresses they go through the stages moving from wakefulness and NREM light sleep (stages 1 &2), to NREM deep sleep (3 & 4), and then back through NREM (3,2,1) before beginning the next cycle the body is in REM at stage 5. This then repeats itself. The cycles last around one and a half hours varying throughout the night.
NREM= Physical rejuvenation REM= Psychological renewal
Stage 1— Falling asleep. This stage is a short stage of very light NREM sleep. It lasts roughly five to ten minutes. This is when sensory information slowly begins to shut out and the hypothalamus part of the brain ceases to drift away from wakefulness into sleep while preparing the body for the deeper sleep to come. Sympathetic activity in the nervous system decreases and parasympathetic increases. This is the stage when the brain wave known as “theta waves” takes place. Heart rate and temperature begin to lower. This stage is easily disturbed, dreamless, and drowsy rather than sleeping.
Stage 2— During this stage, the eyes are still and the brain remains somewhat reactive to external stimuli. This activity is slower with short bursts of rapid brainwave activity called sleep spindles/ This is when short-term information is transferred from the hippocampus to long-term memory in the cerebral cortex. This consolidates memory and refreshes the brush allowing for more learning in the next wake period.
Stage 3— The purpose of this phase is to facilitate the transition into fully deep sleep. Brainwaves slow and become regular as the most active parts of the brain rest. Blood pressure reduces by 20-30% and there is no muscle or eye activity. This stage is essential to overall health— It is critical to tissue repair, detaching, and immune function. This stage allows the brain to cool and toxic metabolites to clear which stimulates damage repair. The pituitary gland secretes the growth hormone and white blood cells release cytokines (inflammatory messengers of the immune system).
Stage 4— This stage is when brain waves slow and enter their “delta-wave” state. Response to external stimuli is limited during stages 3 and 4 and it’s not as easy to wake from. Sleep disturbances such as wetting the bed, sleepwalking, and night terrors happen at this stage. This stage counts for a significant percentage of sleep time. When additional repair is needed (sickness + sleep deprivation) the body advances through the other stages more quickly to allow for maximum healing time.
Stage 5— Directly after deep sleep is REM. The transition from deep sleep to REM is marked by distance changes in brainwave activity. and physiological function. Breathing becomes shallow + irregular, heart rate and blood pressure increase, sex organs arouse, and body temperature becomes more difficult to regulate. REM sleep leads to a more active sympathetic response within the nervous system. This is our dream state and while in it our body utilizes protective mechanisms to prevent danger while dreaming. This includes paralyzing the muscles (other than those responsible for breathing and eye movements). Noradrenaline which is associated with anxiety is blocked during REM— This creates a safe space for the body to process emotions like fear and trauma. This allows the impact of them to be mitigated.
Two processes work together to control and govern our sleep. They are our circadian rhythm and sleep-wake homeostatic mechanisms.
Sleep-wake homeostasis: This is the body’s maintenance of pre-set ranges that are necessary to life including temperature, fluid balance, and pH. This is all about keeping track of when your body metabolically needs to shift into sleep or wake cycles. These processes focus on input from the body to the brain to communicate when it is time to go to sleep and when it is time to wake up. As we go through our day the brain tracks various chemicals and this sleep-wake homeostatic is triggered. One of the most studied and important sleep-regulating chemicals is adenosine. This stems from ATP and is from the use of energy stores in the brain. Increased brain activity results in more accumulation of adenosine in the brain which in turn triggers feelings of sleepiness. Think about times when you are exerting a lot of mental energy towards work, studying, learning, etc, and then at a certain point you feel tired. That is due to the sleep-wake homeostasis process.
Circadian Clock: This clock governs the circadian rhythms keeping the body in alignment with the rhythms of the world around us. This is a 24-hour cycle that pushes on regardless of brain adenosine levels. This clock is engrained by input from the body and the world. Zeitgebers lets the organizational system of the brain know what time of day it is. It then takes that information and aligns it with genetics. Various factors are coming into play here including baseline metabolic rate (fast or slow), for women where the body at in its hormonal cycle, the integration of this information turns genes on and off and influences their expression. Examples of zeitgebers include the presence or absence of sunlight, eating times, movement, and metabolic products. Cortisol is an essential factor of this day-night gathering system as it directly influences metabolic and blood-sugar regulating functions. How it influences sleep: The exposure to sun or lack thereof is taken in through our eyes and then processed by the SCN suprachiasmatic nucleus. (Learn more about circadian rhythm in this section). These cells alert the pineal gland to cease production of melatonin. Melatonin is critical to the healing mechanisms that are executed while sleeping. Any light in our sleep environment suppresses the production and release of this chemical. Supporting this clock allows every cell to synchronize to its circadian rhythm and as a result deeply support and contribute to homeostasis throughout the body.
Sleep Disorders
The body’s response to sleep deprivation looks different for everyone and is influenced by other factors within the body. Many of our daily habits, or lack of them, affect the quality and quantity of sleep. The influence of our internal and external environment, physiology, and biological factors all correlate to our ability to rest and rejuvenate during our sleep cycles.
Insomnia is said to be the most commonly reported sleep problem. Whether presentation in the form of an inability to wake, waking in the middle of the night, or short duration of sleep insomnia is incredibly taxing bo mentally, physically, and emotionally.
1. Difficulty falling asleep— Interruption in circadian rhythm and sleep-wake homeostasis is what leads to difficulty falling asleep. But what is influencing these processes? Nutrients that supply chemicals, hormones, and neurotransmitters specific to these systems, proper immune system signaling, blood sugar balance, nervous system function, and endocrine function all either support or harm these areas.
Are you spending all day in front of screens and spending little to no time outside? This right here is the number one area to prioritize for sleep support. Excess exposure to bright light after sunset activates melanopsin and reduces melatonin production. The tips in the circadian rhythm section go into greater depth, but summed up: Get early morning sunlight, adequate time under unfiltered sunlight, watch the sunset, block artificial light after sunset, and blackout your sleep environment.
Caffeine intake is another key element to consider if you have difficulty falling asleep. Caffeine binds to the adenosine receptor sites in the brain masking its effects for roughly 5-7 hours. During this time adenosine is still building up, you just don’t feel it as much. Caffeine may not disrupt some people at all. For others, it can be incredibly effective to be diligent about timing and amount of consumption. Avoid drinking it later in the day, and try limiting the amount you are using.
Other elements of our circadian system impact our ability to fall and stay asleep as well. Digestion and exercise provide input to the circadian system and interrupt the release of melatonin. If you eat or exercise too late it will impact your body’s sleep quality and ability to enter deep/restorative sleep. Too little activity reduces the hormone production that promotes sleep.
Eating too much food raises the core body temperature and impacts sleep quality.
Stress! Stress activates our sympathetic nervous system and when out of balance leads to higher/excess levels of cortisol and epinephrine (adrenaline). Increases in these hormones are associated with difficulty falling asleep, staying asleep, and waking up too early. Cortisol is meant to keep us awake to keep us safe, which is a key factor in insomnia.
2. Trouble staying asleep— In addition to the factors above there are other metabolic factors that influence wake times. The systems involved with blood sugar are responsible for keeping us alive while we sleep. Nighttime is our longest fast and during this prolonged period glucose should be stable in balanced circumstances. When it dips too low and is not managed effectively that danger response is activated by the body and the production of cortisol and epinephrine (adrenaline) increases which can cause the body to wake up. Adrenaline specifically has a profound effect on the nervous system and cardiovascular system.
Traditional Chinese Organ Body Clock— Chinese medicine has a 24-hour body clock that is divided into 12-hour intervals of Qi (vital force), and how it moves through our organs. This clock is incredibly insightful as to what organs may need extra support and why certain symptoms are present. This includes wake times. If you are consistently waking between the hours of 1 and 3 a.m. it may be indicative of liver dysfunction. This also shines light onto emotions you may be facing as well. This clock is derived from the concept of our energy flow throughout the body. During the night Qi goes inward to support restoration and healing. Utilizing the timing of each organ’s rhythm and schedule offers the potential to drastically influence the vitality of these systems and optimize habits and healing practices to stimulate deeper healing.
3. Waking up too early— Circadian rhythm is the key factor here. Messaging to the hypothalamus about when day and night are. Our stress regulatory system can be impacted by any form of stress and directly communicates and influences our circadian rhythms and sleep patterns. Early morning waking is connected to this response system because in the morning we have a cortisol awakening response and this is when our peak of cortisol output occurs. This takes place 30-40 minutes after waking. This is meant to prepare the body for the demands of the day.
Other factors to consider— Structural posture and elements directly play into the quality of sleep we get. Mouth breathing drastically reduces oxygenation through the body and is a prime factor contributing to sleep disorders. What causes mouth breathing can be oral restrictions (due to the body compensating for tension in other areas of the body like the pelvis, jaw, neck, etc), and narrow pallets (often a result of oral ties and other imbalances). Each of these areas influences the body and changes how it communicates and releases hormones, impacting nervous system behavior, heart rate, temperature regulation, and more.
Sleep Supportive Tips & Habits
- Sufficient unfiltered light exposure- Exposing your eyes ( and as much skin as possible) to unfiltered light at various times throughout the day will directly support your circadian rhythm
- Watching the sunset creates the perfect hormone cocktail within your body. It will trigger the wind-down of hormones and chemicals to promote relaxation.
- Block artificial light after sunset and for at least two hours before bed.
- Make sure your room is blacked out and no artificial light is coming in from any source.
- Sleep with your phone in a different room. Unplug electronics (their frequencies disturb sleep processes). Unplug wifi overnight.
- Cool temperatures support circadian rhythm function. 65 degrees is an excellent temperature to sleep to when possible.
- Make the environment relaxing. Remove clutter, utilize frequencies/noises, use relights void of any blue light (the key element is no blue light at all), candles, and other tools to keep the body relaxed and grounded.
- Wind down! Implement a consistent nighttime ritual that brings peace of mind and nervous system comfort. This can be reading, meditating, writing, etc.
- Go to sleep and wake up at consistent times and if possible let these times reflect the seasons.
- Dry brush, use manual stimulation in the form of reflexology tools or massage to promote blood flow. This will support lymph movement and can be highly therapeutic to your nervous system.
- Maximize daytime support to improve optimal sleep. Utilize grounding, movement, nature, and nutrition to support foundational systems that influence sleep cycles.
- Use mouth tape if you sleep with your mouth open. Be sure to address why you're sleeping with your mouth open, but taping it shut is supportive in the meantime.
- If your work schedule requires overnight shifts make your routines and schedule as consistent as possible. Implement routines and habits to support your rest and allow your body to maximize the benefits of the period it is getting sleep. Important to get as much natural light as you can as well.
- When you spend hours outside you decrease sensitivity to bright light at night. This is something to focus on if you are unable to avoid artificial lighting at night.
Herbs to support sleep:
- Chamomile
- Valerian
- Passionflower
- Lavender
- Skullcap
- Lemon Balm
- Hops
- Flower essences
- Homeopathy
- Red light
- Removing elements that are disrupting sleep cycles (noise, pets, etc).
How catchin some zzz's can make or break you
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