Or do you experience the dread of insomnia… tossing and turning, or falling to sleep only to wake up in the middle of the night… and then staring at the clock until the morning! Total misery, and not only can it make you cranky, but it can impact your overall health.
I hope you caught the recent guest blog here on my website on “the ultimate cure for insomnia”. My friends at Mindvalley Academy wrote the article and it provides some great info on a simple thing you can do to cure your insomnia and get some sleep: meditation.
Meditation is such a powerful tool, and it really only requires your mind and body!
And please, no more sleeping pills. There are so many healthier things you can do (that work better too!) to improve your sleep.
Your circadian rhythm is your body’s internal clock. Almost every hormone in your body is released according to this “clock”, including hormones that tell your body it is time for some restful sleep!
How does your clock get “set”? Well it has a lot to do with your eyes detecting light and dark. When your eyes detect light, that tells your brain (the hypothalamus in particular) to wake up and release cortisol (your stress hormone) and other hormones you need to increase your metabolism and get through your day. When your eyes detect darkness, that tells the brain to release sleep hormones and wind down.
Keeping our internal clocks “set” appropriately is one reason you will hear me say that seeing the sunrise and sunset is so important! The first thing I do in the morning is look out at the sunshine, letting the light hit my eyes. We get a lot more than Vitamin D from the sun!
Jet-lag is a great example of how changes in light/dark cycles can impact your body’s circadian rhythm. Most people who have traveled will tell you that there is a very dramatic impact on their internal clock when crossing multiple time zones. The general thought is that for every time-zone you travel across you should expect about a day to allow your internal clock to reset to that. And in the meantime you can expect some challenges with your mood, energy level and ability to get a good night’s sleep.
They’ve actually done a lot of research on circadian rhythm health impacts using flight crews who fly across time zones. The Centers for Disease Control (CDC) found that constant disruptions caused:
Night-shift workers have issues with sleep
Studies have also been done on night-shift workers (those working during darkness and sleeping during daylight, like many doctors do) showing that they had a higher prevalence of metabolic syndrome (a condition that contributes to poor heart health, diabetes and other issues).
I bet you know people who work shifts like this who routinely say that they don’t sleep well. Well, their circadian rhythm is constantly messed up. And it isn’t just night-shift workers and flight crews who have these issues. Today, so many of us have our electronics constantly in our face – even late into the night – and that light disrupts OUR internal clocks too.
There have been a lot of studies done on this! The findings have been very consistent. Any type of light at night can suppress the secretion of melatonin (which is our natural sleep hormone).
One example of research supporting this, Harvard University published a study relating to the blue light emitted by many electronics. They found that blue wavelengths are very disruptive at night. Blue light suppressed melatonin for about twice as long as a green light, and shifted circadian rhythms by twice as much!
I know many of us have to look at our electronics well into the night…it is an unfortunate reality these days… Try to reduce this a bit (if you can turn things off by 9:00 that would be best), or try a few things to help reduce the blue light. When I work late I use an app on my computer called Flux (https://justgetflux.com/). It reduces the blue light on my screen.
You can also get blue-light blocking eye-glasses (try gunnars.com) as well as blue-light blocking screens for iPhones (try products from Zen Tec).
Keeping your hormones in balance and reducing your stress can also help keep your circadian rhythm humming along.
Listen to this video to get some ideas on what you can do.
I have a number of supplements that I routinely recommend for my clients who suffer from insomnia, hormone imbalances or mood issues. One of my favorites is my PuraBalance PPR Cream.
My PuraBalance PPR Cream is a beautiful formulation of bio-available Progesterone and Pregnenolone, the “mother of all hormones.” It,
You can get my PuraBalance PPR cream in my Hormone Harmony Bundle, and it will support a better mood, hormone balance and sleep. It will help rejuvenate the feminine you, too! Why? Because this bundle also includes my Julva® restorative feminine cream. Have you tried Julva yet? I’ve been getting wonderful reviews from so many women who are tired of vaginal and vulva dryness, irritation, urinary leakage and other discomforts.