The Beauty Sleep concept is brought to you by Estée Lauder’s New Advanced Night Repair Synchronized Recovery Complex II
Prioritizing sleep is not a slothful extravagance, rather, a healthy imperative. We need serious, consistent shut-eye if our bodies are to repair, rejuvenate and function brilliantly in life.
Our circadian rhythms exist in a delicate balance, one that can be altered by lack of sleep, strange bedtime hours and stress. But it’s not simply a matter of feeling ‘tired’. These biological rhythms are involved in hormone regulation, neurotransmitter production & synthesis, appetite regulation, fertility, physical strength, even the fight against disease & cancer – once muddled, a circadian nightmare!
There are many conditions underscored by a disrupted sleep/wake cycle, including:
- Weight gain
- Seasonal affective disorders (periodic depression, sluggishness, trouble waking up in the morning, lack of concentration, social withdrawal)
- Craving carbohydrates
- High blood pressure
- High stress levels
- Chronic fatigue
- Decreased immunity
- Diabetes
- Heart disease
- Cancer
First, it’s helpful to gain an understanding of the processes & hormones involved. (This will also help you sound incredibly well informed when discussing sleep with your comatose co-workers over morning coffee!)
Melatonin
We’ve all heard of this guy – he’s the ‘sleep, growth and repair’ hormone.
The pineal gland, a small gland in the brain, secretes melatonin in response to levels of light & dark, regulating sleep & wakefulness. Natural undulations of evening darkness & clear morning light send powerful signals to the pineal to release the right amount of melatonin at the right time.
Computers and electronic devices emitting ‘day-like’ blue light can often disrupt this crucial balance. Ever felt wired after surfing the net before bed? It’s likely that you’ve sent the brain mixed melatonin messages!
Ongoing disruption of this hormone holds further implications.
The hypothalamus, also located in the brain, is richly supplied with melatonin receptors. This gland regulates your body’s overall balance, including things like blood pressure, emotions, temperature and the endocrine (hormonal) system. The ovaries (and the testicles) are also thought to contain melatonin receptors – thus, getting it right with light is essential.
The lesson? Sleep when it’s dark, blackout your room, awake refreshed as the morning sun rises and repeat.
Suprachiasmatic nucleus
An anatomical tongue twister, the Suprachiasmatic nucleus is a tiny, pinecone shaped region of the brain as small as a grain of rice. Yet, capable of regulating our whole 24-hour daily cycle. It receives input from the retina to regulate circadian rhythms and interacts powerfully with other areas of the brain.
Cortisol
Is famous as the ‘stress-hormone’ – but can exert positive effects in the context of healthy sleep patterns. It’s our internal cattle prod, rising sharply after waking to give us a good poke and the impetus to bound out of bed.
When cortisol levels are imbalanced, as in chronic states of stress, fatigue, infection or disease, people may find it hard to harness energy in the early hours, seeking artificial stimulation in caffeine or energy drinks.
Disrupted cortisol has vast implications for not only wakefulness, but also weight management, immunity, mood and blood sugar regulation. Gently fostering healthy sleep/wake cycles will naturally regulate its release.
What are the main culprits in the disruption of circadian rhythms?
- Jet lag – affecting people traveling across several time zones.
- Shift work – affecting people who work nights or on rotation.
- Parental sleep deprivation & tending to a newborn.
- Stimulants, drinking copious amounts of water/tea before bed & carbohydrates/desserts before bed.
- Room temperature – too hot or too cold.
- Stress, anxiety & worry.
- Nightmares & dreams.
- Excessive light – computers & electronics before bedtime, too many lights on in the house, not enough morning sunshine.
The following lifestyle & naturopathic tips will help you tune into your natural circadian rhythm (and get that all-important beauty sleep):
- Wind down with the sun. This allows cortisol to taper off and make way for melatonin.
- Sleep by 10pm (greatest surge of melatonin). Between 10pm and 2am the body undergoes physiological repair and between 2am and sunrise, psychological repair. In a modern society, we enjoy the fruits of our hard work with late night dinners, drinks and other social activities. Contain them to a couple of times per week, which a healthy body can bounce back from. Intermittent circadian stress is manageable but chronic long-term circadian stress promotes disease.
- Wake with the sun. Greet the day, get some sun in your eyes and tell your body it’s go-time.
- Remove all electrical items from your room – even alarm clocks and mobile phones. Keep them just outside. Electromagnetic fields are stressors that interfere with healthy sleep rhythms.
- Eat by 8pm, allowing enough time to commence digestion before sleeping at 10.
- Keep your room very dark. Block out any light, even a little will interfere with the release of melatonin.
- Create a healthy sleep wake cycle by reviewing your daily rhythm. Keep healthy, stress free flow throughout the day with meditation, mindful breathing exercises, rest, exercise, family, friend and relationship time, hobbies, nature, sourcing, preparing and eating food, making time to eliminate – listen to your body cues and respond, cleansing and bathing with care and connection to your physical being and working well – being mindful of pace, expectations and stress levels.
Herbal medicine to nurture the adrenals, regulating the secretion of adrenalin and cortisol:
- Siberian, Indian, Korean and American ginsengs
- Andrographis
- Licorice root
- Muira puama
- Bacopa
Herbal medicine to support a healthy sleep cycle:
- Passionflower
- Hops
- Chamomile
- Zizyphus
- Jamaican dogwood
- Kava
Getting adequate, regular sleep goes far beyond feeling refreshed; it constitutes our hourly, daily & lifelong rhythm, one that fosters health and disease prevention, stress reduction and fabulous quality of life. Learn & apply the basics of healthy sleep to live alert & free from a disruptive, circadian nightmare!
NB: Herbal tonics are only available with a prescription from your Naturopath or Herbalist. A qualified practitioner will ensure your medication, supplements or disease state does not interact with the herbs. When an herbalist prescribes herbal medicine they consider one’s constitution: age, allergies, sensitiveness, robustness, size, temperature, current status of health and personality. Always remember to tell you practitioner if you are pregnant or breast-feeding.
The Beauty Sleep concept is brought to you by Estée Lauder’s New Advanced Night Repair Synchronized Recovery Complex II
