Sleep Hacks
Why is Sleep Important?
Did you know that up to 35% of adults (1 in 3 adults) in the United States do not get enough sleep? This staggering number is largely due to toxic stress, infections, environmental toxicities, heavy exposure to blue-light, and radiation. Although work schedules, family duties, and other factors influence the amount of sleep a person may get per night, it is reported that the rise of sleep problems also correlates with the rise of chronic illnesses throughout the world. (1) (2) (3)
Sleep plays a crucial role in your health as it assists in protecting your mental health, physical health, and overall quality of life. When sleeping, the body is detoxifying, regulating, recharging, starving pathogens, and supporting healthy brain functions while relaxing the entire body - all the way down to the cellular level. Without enough sleep, the body and brain acts dysfunctionally, creating health problems. The average adult requires 7 to 9 hours of sleep per night. Children and teenagers require more than 8 hours of sleep per night - especially under the age of 5. It is known that “sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death.” (4) (5)
What is the Science Behind Sleep?
Since the beginning of life on Earth, the biology of humans has been formed by the rotation of our planet around the sun. Because of this, a natural sleep-wake cycle evolved that enabled humans to subconsciously anticipate daily environmental changes (sunset, sunrise, etc.). The body operates on its own 24-hour internal clock known as the “circadian rhythm.” This clock regulates our sleep cycle, controlling when we feel tired, and controlling when it is time to wake up. After waking up from sleep, the body will become increasingly tired as nightfall approaches due to the rise of melatonin (a hormone that induces tiredness) and adenosine (a chemical that promotes sleep and suppresses arousal) released in the body. (6)
However, if the circadian rhythm is interrupted or stunted due to infections, toxicities, stress, light, etc., the body is unable to perform its necessary duties during sleep. For example, blue light, a light prominently emitted by phones, computers, and electronics, heavily influences the circadian rhythm. A 2019 study stated that “blue light disrupts the circadian rhythm” and that it “triggers cells to ‘think’ it is daytime even at nighttime,” making the body believe it is supposed to be awake when it is not. (7) (8) (9)
Similarly, to blue light/light exposure at night, infections (especially parasites) and toxicities (mold, heavy metals) can greatly affect the quantity and quality of sleep a person is getting. For example, a 2015 study states that “parasitic infections can alter sleep patterns, due to the resulting immune response or through direct effects. Because parasites are multicellular organisms, they can modify certain behaviors to facilitate infection and complete their life cycle… Infections, such as malaria, filariasis, and trypanosomiasis, appear to change sleep patterns by modulating the immune response.” Since the brain is directly linked to the immune system, there are neurological processes that occur during the sleep-cycle that regulate the immune system. This includes modulating neurotransmitters, hormones, and cytokines. If a parasitic infection is present, these processes are stunted and are not performed properly or at the correct time of day. (10) (11) (12) (13)
Impaired sleep is also associated with “weight gain, risk of myocardial infarction, hypertension, and diabetes,… impaired glucose metabolism, altered satiety hormone regulation, and autonomic dysfunction.” (14)
Sleep Hacks
If you are having trouble falling asleep or staying asleep, follow the list below of tips!
General Sleep Hacks:
Raise your pillow 6 inches at the head of the bed to help with nightly sleep drainage of the brain (the glymphatic system).
Go to bed and get up at the same time every day.
Get rid of the EMFs - especially in the bedroom.
Have NO cellphones within 6 feet of the bed.
Turn off your Wi-Fi router at night or purchase an ethernet cord to hardwire your internet. Depending on the Wi-Fi router, you may be able to set a timer for your Wi-Fi to turn-on and turn-off at designated times of the day.
Turn your Cell phone to Airplane mode.
Consider purchasing EMF blocking paint, curtains, and/or a bed canopy if you live in an area with a high amount of EMF activity, such as near a cell tower.
Avoid Blue Light:
Do not use a TV, phone, tablet, computer, or any other blue light producing device at least 1 hour before bed.
Use blue light glasses at night if around those devices.
Purchase a blue light blocking computer screen protector
Make Your Bedroom Dark:
Purchase blackout blinds/curtains for your windows
Do not use white, blue, or bright lights in the bedroom. If light is needed, use red light bulbs or red reading lights.
Sleep Train:
Listen to binaural beats to fall asleep.
Brain Tap
Utilize Supplementation:
If your brain won't shut off, try Liposomal Gaba
If you can't stay asleep, try Liposomal Melatonin
If you feel wired of stressed, try Adrena Calm
Lavender and vanilla oils
Other options: 5 HTP, L-Theanine, Passion Flower, Valerian Root, & CBD.
Always consult your practitioner before utilizing new supplements.
Daily Life Hacks:
Do Red light therapy in the evening to set the body into night mode.
Dry brush at night.
Take Lymph Activ to reduce swelling and itching at night.
Avoid nicotine and caffeine (including caffeinated soda, coffee, tea, and chocolate). Nicotine and caffeine are stimulants, and both substances interfere with sleep. The effects of caffeine can last up to 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
Use adaptogenic herbs. My favorite is Nano Mojo.
If you are having sleep troubles, contact a knowledgeable practitioner to find the root cause for your sleep issues. Insomnia, sleep deprivation, sleep apnea, excessive snoring, grinding teeth at night, trouble staying awake, frequent urination at night, etc. may be addressed in your appointments.
If you believe you are dealing with chronic illness, please contact a functional provider. Dr. Jaban Moore, a functional medicine provider, can help you if you are experiencing chronic symptoms.
Please reach out if you are interested in taking your health back! You can give our office a call at (816) 889-9801.
References:
https://jcsm.aasm.org/doi/full/10.5664/jcsm.8482
https://aasm.org/rising-prevalence-of-sleep-apnea-in-u-s-threatens-public-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3655374/
https://www.cdc.gov/sleep/features/getting-enough-sleep.html
https://www.sciencedirect.com/science/article/pii/S2451994417300068
https://onlinelibrary.wiley.com/doi/abs/10.1111/ics.12572
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/
https://www.cdc.gov/niosh/emres/longhourstraining/color.html
https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4685944/