Cicada or Circada? Jiminy Crickets! I love listening to crickets at night!

When it comes to good sleep, a balanced Circadian Rhythm is a corner stone for optimal health; it is the body’s 24 hour sleep/wake cycle. A disrupted circadian rhythm leads to poor cortisol rhythm. Cortisol, often referred to as the stress hormone, is also involved in sleep/wake cycles, blood pressure regulation, immune function, inflammatory response, energy and glucose metabolism, and memory formation. Normal cortisol rhythms peak in the morning around 6 am and lessen in the evening. Disrupted cortisol rhythm may lead to insomnia, depression, blood glucose issues, mood disorders, Bipolar, Diabetes 2 and Diabetes 3 (aka Alzheimer). Genetics, lifestyle, stress, and trauma all influence circadian rhythms

If you listen to your body’s natural cues regarding when to go to sleep and wake up, your circadian rhythm should stay balanced, but a change in your schedule can disrupt your body clock. Follow these tips to keep circadian rhythm in balance:

CONSISTENT SLEEP SCHEDULE
A regular bedtime is key but waking up at the same time daily will also help keep your circadian rhythm in check. It may be tempting to sleep in on weekends but doing so can throw off your body clock during the week.

LIGHT EXPOSURE
Let the sunshine in! Go for a morning walk or do your Tia Chi or Yoga outside. Morning exposure to the sun, gives you an energy boost and signals your brain that it’s time to start the day! Limit the amount of time you wear your sunglasses too. (sun gets to the brain via retina)

Other Light Resources: 10,000 Lux Light Boxes or Full Spectrum light bulbs. Delivered for 20 – 30 minutes in the AM – or 5-10 min if one has Bipolar Disorder

LIMIT EVENING TECH
Bright light in the evening hours confuses your brain into thinking it’s still daytime. Artificial blue light (laptops, tablets and cell phones etc) is the worst culprit, so try to power-down tech devices at least two to three hours before bed. If not, then use Blue Light Blocking Glasses at night – an hour before falling asleep.

MOVE YOUR BODY
Especially for those of us who have sedentary lifestyles! Timing is important. If you exercise within 2 hours of bedtime it may elevate nervous system activity and interfere with sleep onset. Aerobic exercise before 3pm. If you have an active lifestyle or job, that counts as moving your body!

YOGA –important for breathing/stretching and positive assistance in sleep apnea. Try the 5 Minute Yoga Flow before bedtime

GOOD SLEEP BEGINS BEFORE BEDTIME:

Watch your stress level. Carrying worry, irritation, and small stuff throughout the day and flopping into bed mentally exhausted is not a recipe for a good night’s sleep. Good habits during the day will aid you in a good night’s rest.

MINDSET:
What is your relationship with bedtime and sleep? How do you think during the day? Do you feel anxious and upset about sleeping? “I can’t sleep” “I know I won’t sleep tonight” Your mind, does what you tell it to. Try feeling more neutral about it. Think to yourself, “I’m looking forward to bedtime tonight” “I can fall asleep easily” Set an intention during the day to sleep; visualizing yourself sleeping soundly and let yourself feel the emotion of what it would be like; restful, relaxed, peaceful etc. This assists in forming a new neural pathway in the brain. Yes – “fake it till you make it” helps. I have learned to embrace bouts with insomnia, and just use that time to rest my body. If I don’t fall into a deep sleep, I don’t get stressed or anxious. I accept that I will lay here and “rest”. I often put on headphones and listen to my favorite sleep hypnosis or ASMR, Rain sounds, or ambient music. If I am dealing with a particular challenge, I listen to some sleep hypnosis or guided meditation tracks.

REDUCE STIMULANTS

Caffeine: Avoid Caffeine 6-8 Hours Before Bedtime
Caffeine disturbs sleep, even in people who do not think they experience a stimulation effect. Individuals with insomnia are often more sensitive to mild stimulants than are normal sleepers. Caffeine is found in coffee, tea, soda, chocolate, and many over-the-counter medications. A Healthy substitution for morning coffee is a Mocha Matcha Smoothie (see resources)

Nicotine: Avoid Nicotine Before Bedtime
Although some smokers claim that smoking helps them relax, but nicotine is a stimulant. The initial relaxing effects occur, but as the nicotine builds in the system it produces an effect similar to caffeine.

STABILIZE BLOOD SUGAR

Alcohol: Avoid Alcohol After Dinner

Alcohol often promotes the onset of sleep, but as alcohol is metabolized sleep becomes disturbed and fragmented, and you won’t fall into REM which is the restorative stage of sleep. Thus, a large amount of alcohol is a poor sleep aid and should not be used as such.

Eat a Small Snack Before Bed;

Insomnia is not just about not being able to fall asleep. It may be about waking up in the middle of the night when blood sugar drops. Are you waking suddenly at 2 or 4 am? If so, it may be a sudden drop in glucose. Eat a small snack Such as Dr. Korn’s Sleepy time Oats or a Cherry Chamomile Smoothie with protein and carb before bed (see resources)

BEDROOM ENVIRONMENT:

Sleep in complete darkness and temperature 60 – 65 degrees. A quiet environment if possible, noises can be masked with background white noise or with earplugs. Bedrooms may be darkened with black-out shades or sleep masks can be worn. Be sure your mattress and your pillow suit your comfort. Restrictive tight clothing does not promote good sleep.

Clear the clutter. Clutter in the bedroom will activate the mind. Bedrooms should be used for their intended purpose. Think calm, tranquil, restful.

RELATIONSHIP:

The GOAL is sleep. It’s not about the relationship. Don’t buy into the pressure that if you’re not sleeping together your relationship is in trouble. Don’t make a big deal out of sleeping in a different bed. I will guarantee you if you don’t get sleep night after night – you won’t be a nice person and it WILL negatively impact your relationship.

Sometimes our partners have different sleep habits; some like watching tv while falling asleep some need it quiet. Some snore or flip flop. Some like it hot, some like it cold! Find a way to negotiate without making someone the bad buy. If need be, sometimes this is where you kiss goodnight and go sleep in another area.

Don’t have heavy conversations when the head hits the pillow; that’s not the time. Don’t go to bed angry “don’t let the sun go down upon your wrath”. you may not have something resolved, but don’t go to bed angry.

NUTRITIONAL THERAPIES

NUTRIENTS

• Melatonin .5 – .75 mg – to be taken an hour before bed
• Vitamin B-12 (methylcobalamin) – take in AM
• Lithium Orates (natural mineral) 5 – 20 mg/day – take in AM

  Note on Melatonin: levels drop as we age, it only aids in sleep does not PUT us to sleep. Possible side effects: gastrointestinal disturbances, lethargy, hung over feeling in AM and Exacerbation of symptoms in people with depression.

• Lactium: milk biopeptide
• Magnesium – Magnesium in the form of Epsom Salt Bath or foot soak or
• Topical Magnesium Lotion – good for muscle cramp relief

HERBAL MEDICINES.

• Valerian, Hops and Passionflower – the 3 sisters of sleep. (take in tea or pill form) or get hops in ½ C dark beer.
• Licorice Root – Essential herb not the candy! LR is a Mild anti-viral and mild anti-inflammatory. (It can also be water retentive and exacerbate High BP so use sparingly). One way you can take Licorice Root is with Polarity Tea (see resources)

A note on “Sleeping Pills”

Sleep medications are effective only temporarily. Scientists have shown that sleep medications lose their effectiveness in about 2 – 4 weeks when taken regularly. Over time, sleeping pills actually can make sleep problems worse, and withdrawal from the medication can lead to an insomnia rebound. Keep use of sleep pills infrequent, but don’t worry if you need to use one on an occasional basis.

RESOURCES

The following Recipes are from Dr. Leslie Korn Eat Right Feel Right book.

POLARITY TEA

Drink in the AM to have a positive effect by nighttime.

Ingredients:

• 1 oz. licorice root (pieces)
• 1 oz. fennel seed
• 1 oz. fenugreek seed
• 2 oz. flax seed

DIRECTIONS: – Mix the ingredients together while dry. Take 1 tsp. of the mixture and simmer it in approximately 2 cups water. Strain and drink. The recommended dosage is 2 cups per day

MOCHA MATCHA SMOOTHIE Morning Recipe (substitution for Coffee)

Natural stimulant for morning beverage. A little coffee, lifts mood and resets circadian rhythm. Cocoa supports dopamine and focus – and polyphenols which reduce inflammation. Matcha has Theanine which lowers anxiety naturally.

INGREDIENTS:

• 12 oz fresh brewed organic coffee, hot
• ½ C full fat unsweetened coconut milk
• ½ tsp Organic Matcha Powder (or tea / 3 matcha tea bags)
• 4 Tbs unsweetened organic cocoa powder (for drinking)
• 5-10 drops of liquid stevia (or to taste)
• Vanilla extract (optional)
• Coconut cream, unsweetened (optional)

DIRECTIONS:

Place all ingredients in a blender at medium speed for a few minutes till frothy. Pour into mug and top with coconut cream if desired. For children – substitute berries and almond milk for the coffee. Makes 4 Servings

SLEEPY TIME OATS – Oats are a perfect late night snack for relaxation and sleep. The oats are anxiolytic and walnuts provide some fat and protein to keep blood sugar stable through the night. Add just a few raisins for some sweetness. You can cook up the Oats ahead of time and then add walnuts and raisins.

CHERRY CHAMOMILE SLUMBER SMOOTHIE

make 1 -2 hours before you want to sleep. Cherries and Chamomile tea help induce sleep – Cherries stimulate melatonin release. Mangoes, seeds and coconut support blood sugar and brain function throughout the night so you can rest peacefully. Blueberries or frozen bananas make a good substitute for mangos.

INGREDIENTS:

• 1 Cup almond or coconut milk
• ½ C strong cold Chamomile tea
• 1 C frozen (or fresh) cherries
• 1 C frozen mangos (or other berries)
• 1 tsp flax seeds (or flax seed oil)
• ½ tsp chia seeds
• 1 Tbs Coconut cream or coconut oil
• 3 drops liquid stevia
• 1 drop vanilla extract (optional)

DIRECTIONS:

Place all ingredients in a blender and blend till smooth. Keep a quart of strong chamomile tea in the fridge or make “chamomile tea ice cubes” to add to evening smoothies.

References:

Leslie Korn Nutrition Essentials for Mental Health

Sleep foundation.org

https://www.livestrong.com/article/13726321-5-minute-yoga-for-sleep/