bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.” Circadian rhythm regulates diges-
tion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circa- dian rhythm can be disrupted by many factors, including traveling to a differ- ent time zone, shift work and exposure to blue light late at night while binge-
watching your favorite series,” says Winnel. Our natural hormonal rhythms are
wired to release melatonin at certain times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says. Our bodies start producing mela-
tonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch
Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.
~Elina Winnel
TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.” Herbalist and licensed psycho-
therapist Jenn J. Allen, in Stroudsburg, Pennsylvania, adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or- f light response system in the brain.”
Two Sides of Every Brain Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel. “Tis leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta— associated with alertness—to theta and delta, which we experience during sleep. Trough practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.” To support healthier sleep patterns,
Sleep Tips
For healthy circadian rhythm and melatonin cycles, try: 4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives
For emotional components of insomnia, try: 4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day
4 Reserving time with loved ones for in-person conversations and get-togethers 4 Checking in with yourself and acknowledging all emotions and fears without judgment
4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait 4 Choosing not to compare your life with others
Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our profes- sional lives, logical and rational processes are rewarded, while creativity is seen as optional. Tis can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.
Promising Plant Allies Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or inju- ries, so massage, chiropractic or gentle movement like yoga can help to drasti- cally reduce the intensity of pain.” Identifying nutritional deficiencies
and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the
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