Episode 6 : Sleep – More Than Just Rest

21/10/2016 | Fatigue, Podcast | 3 Comments

Sleep Is The Forgotten Part Of Good Health.

Healthy Sleep

Everyone needs sleep

Sleep is when we get to reset – like rebooting the computer each day. When we sleep we embed the things we learned that day – new language, skills, thoughts, memories etc. Without the night’s back up of good deep sleep, we don’t secure these new inputs as readily.

The liver directs what happens through the night as it goes through its process of detoxification but our night time hormone melatonin, is like the chairman of the board and without it, nothing can commence.  Sleep is dictated by the circadian rhythms of day/night and our hormonal cycle including melatonin, serotonin and cortisol are closely aligned.

Want to feel instantly awake each morning? Bathe your eyes in bright daylight for a few moments, this will suppress your melatonin levels that are making you feel less than refreshed and increase your serotonin.  Result –  instant alertness.

Biochemically there are many things going on in sleep:

  • Detox; a bit like taking out the trash!
  • Establishing hormone levels,
  • Repair work,
  • Laying down and strengthening bones,
  • Embed memory and cognition,
  • Metabolic processes,
  • Weight management,
  • Reducing inflammation

Time to sleep.

The best time for sleep is when the sun and the birds have gone to bed! It is in the dark that our melatonin rises and prepares our body for sleep.  Our body wants to sleep between the hours of 9pm and 4.30am.  As dawn breaks our cortisol rises as does our serotonin, this rouses our body from sleep to wakefulness.

In this episode we cover things like napping, should we nap, when to nap and how to deal with not sleeping and even shift work.

Snacking?

Is it ok to snack before bedtime?
For some of us, a light snack will help maintain blood glucose levels and help us get to sleep and stay asleep.  Avoid eating sugary snacks, stimulants like caffeine, cacao, refined sugar,  these won’t help you sleep.
Certain herbals like chamomile tea will help to induce sleep and if you struggle with getting to sleep, enjoy a cup half an hour before hopping into bed.  If you want to sleep deeply all through the night,  avoid that glass of wine in the evening, enjoy it earlier in the evening if you want but not after dinner or within 3hrs of getting into bed.

Space to sleep.

Good sleep health includes creating an inductive space for sleep;

  • Dark room with no noise pollution
  • Keep the temperature cool
  • Keep electric gadgets out of the bedroom including that alarm clock.

If you struggle with getting to sleep, prepare for sleep prior to going to bed with lowered lighting, sleepy time tea, routines around bedtime.

For your body to be able to sleep and support your liver during the night you need a ready supply of zinc, B vitamins, magnesium, selenium amongst others. These are found in nuts, seeds, whole foods, flesh based foods, fresh vegetables.

What you eat, drink, think, do during the day will affect how you sleep each night.

Roast Turkey
with roast veggies or a summer salad

Ingredients:

Roast turkey

Seasonal veggies:

  • Carrots
  • Parsnip
  • Beetroot
  • Broccoli Etc.

or a fresh summer salad:

  • Fresh seasonal greens –
  • Cos lettuce
  • Dandelion greens
  • Rocket Etc.

Tossed lightly and drizzled with a blend of apple cider vinegar and extra virgin olive oil.  Add chopped cucumber, celery, red capsicum, toss again.

Optional salad seed blend seasoning.
Equal portions

  • Sesame
  • Hemp
  • Pumpkin seeds

add turmeric, cumin, pepper, sea salt to taste and mix well.

Music in this episode.

fma-logo-notext

Music is from Free Music Archive.

Latch Swing Hungaria Image

Latché Swing – Hungaria

Underscore Orkestra – Swing Gitane

Underscore Orkestra – Swing Gitane

3 Comments

  1. Reply

    Hayley

    24/10/2016

    Thanks Caroline, always interesting & informative.
    What are your thoughts on Sleep Apnea? We are seeing so many people with this, is it basically insomnia? And needs some lifestyle changes?

    • Reply

      Caroline Scott

      28/10/2016

      Hi Hayley, sleep apnea is not usually insomnia. There are a number of basic issues occuring. It can include weight issues, mouth breathing, sympathetic nervous system stimulation, poor structural dental issues. Yes it needs lifestyle changes. Have a look at the Butekyo Breathing Courses, great results with sleep apnea. I address mouth breathing and foods that may be congesting. Hope that helps x


Leave a Reply

© 2016 Caroline Scott Nutritionist            site by Stace & Co.