Sleep
“You can sleep when you’re dead.” ~unknown
Is this a phrase you have heard, or perhaps even said in times of feeling a need to be more productive, play more, do more? I understand the temptation. I often feel there are just not enough hours in the day. However, this is a very imbalanced sentiment which has long-term consequences on our health and ability to thrive.
Our physiology is different during nighttime/sleep hours than it is during daytime/waking hours.
Our cells have specific night-time jobs to do which can only be done while our bodies are resting and our digestive system fasting. Our mind processes and organizes our memories and our body rests, detoxifies and rejuvenates.
So, does it matter when you sleep? Wouldn’t sleep at any time of day or night have the same benefits? The answer… it does matter.
Our bodies are tuned to the rhythm of the planet, the sun and the moon.
As the light changes to dusk, melatonin increases. Melatonin does not necessarily make us sleepy, but it does help initiate nighttime physiology. Melatonin itself also is a strong anti-oxidant supporting healthy cell function. We see increased risk of chronic disease, sleep disturbance, pain and inflammation, and fatty liver both in mice and humans who have disrupted sleep patterns.
Ayurvedic practitioners observed that from 6pm to 10pm, there is greater kapha energy - the energy of earth and water. This is a grounded, rooted, calming time of day; a great time for settling in for the evening, relaxation, time with family and preparing for sleep.
From 10pm to 2am, the fire energy or pitta energy is increased. This fire is ideally reserved for the work the body needs to do to detoxify, for the liver to work while we are fasting, and for the mind to consolidate memory and make important connections between emotion and experience.
Many people note that if they are awake past 10pm, they feel a “second wind” and may not feel tired again or have trouble falling into a deep sleep until closer to 2am. While this might facilitate short-term productivity, it is not allowing the body or mind to engage in essential night-time activities.
Healthy sleep patterns have been correlated with maintaining a healthy body weight, reducing inflammation and pain, reducing chronic disease, and supporting memory formation and optimal mental function. Night-time physiology is a necessary element for not only reducing symptoms or preventing dis-ease but is crucial to thriving.
If you are having difficulty with sleep, with routine, or work shift-work, assessing what may be inhibiting your sleep and ways to individually support optimal sleep are highly recommended. With a systems biology approach, we can assess lifestyle factors, nutritional factors, individual patterns, diseases or nervous system and endocrine imbalances as well as structural issues which may interrupt sleep and then provide treatment to support optimal rest and health.
A few tips for healthy sleep hygiene:
Be in bed by or before 10pm.
Turn off all electronics at least 1 hour before sleep.
Sleep in a dark room.
Stop eating at least 2-3 hours before sleep.
Reduce or eliminate alcohol before bed.
Engage in activities which are calming and nourishing before sleep: meditation, reading something nourishing, intimacy with a partner, a warm bath, and restorative yoga postures may all help support relaxing and embracing sleep.
Happy Sleeping, Happy Body, Happy Brain!
Dr Amy