When was the last time you had a really good night’s sleep, one where you fell asleep easily, stayed asleep all night and woke up refreshed and ready to go? If it’s been a while, you aren’t alone. Poor sleep is common, but that doesn’t mean it’s normal at any age.
Good sleep promotes good health. It represents one-third of your life and has a tremendous impact on how you live, function and perform during the other two-thirds. Your brain uses the time you sleep to clear out debris and consolidate memories, and gives your synapses a much-needed rest.
Synapses are tiny connections between the neurons in your brain that allow your neurons to communicate with each other, which keeps your brain functioning the way it should. Without restorative sleep, your synapses stay at peak activity for too long, which interferes with neuroplasticity — the ability of your brain to re-wire itself and create new connections between neurons.
One of several characteristics of Alzheimer’s disease is loss of synaptic function. Late-stage AD shows pronounced loss of synapses and neurons across several brain regions. Although a lack of sleep isn’t the only contributor to the loss of synaptic function, it is an important one.
Getting a good night’s sleep is massively important for your brain health and your total body wellness.
The first and best thing you can do to get a good night’s sleep is to support your natural circadian rhythm. We are all designed for a proper night’s sleep, but living in the modern world disrupts that natural process. Fortunately, the levers of your circadian rhythm are within your control. They include:
- Light
- Darkness
- Temperature
- Exercise
- Caffeine
- Food
- Supplements
Here are a couple of ways to support the proper function of your circadian rhythm:
Morning sunlight has a powerful impact on your ability to sleep at night because it naturally raises your melatonin. Within 30-60 minutes of waking, go outside without sunglasses. You only need 5-10 minutes of low-angle sunlight. If it’s a cloudy day, you’ll need 10-15 minutes, and on a really overcast day 20-30 minutes. It’s a good time to walk your dog, start your exercise or just enjoy the sunrise. This is grounded in your physiology, and hundreds of papers support it. You don’t have to look directly at the sun, and you shouldn’t. The low solar angle in the morning hits your retina and helps your body produce melatonin in the evening. If you leave your house for work or to go the gym before the sun comes up, then get your morning sunlight as soon as you are able to — but before 11 a.m. If you can’t get outside in the morning, turn on your inside lights, get next to a window and/or use a ring light. If you’re using melatonin as a supplement, be careful with the dosage. Most people use way too much.
Lower the lights in the evening. From sunset until bedtime is a critical period for your circadian rhythm. It’s during this time that your natural melatonin production begins to increase, preparing you for sleep. It takes very little light in the evening to disrupt your sleep. Here are a few ways to support yourself:
- Once the sun goes down, dim the lights. Use lamps instead of overhead lights.
- Use as little artificial light as is required. Dim screens if you have to use them.
- Avoid artificial light completely between 10 p.m. and 4 a.m.
- Make sure your bedroom is DARK — use blackout curtains, get rid of electronics and if you use a night light, use one with a red bulb.
Caffeine. Avoid caffeine 6 hours before bedtime because it has significant negative effects on your sleep architecture, even if you think it doesn’t. My suggestion is to stop drinking coffee by noon.
In my Direct Access community, I share about a good supplement combo related to getting a good night’s sleep, and I share my practitioner discount on supplements with our members. Our members also get a $50 discount on the Apollo Neuro device that has helped me and many others sleep well without the need for supplementation.
Finally, some sleep issues require more than improving the circadian rhythm and supplementation, although circadian rhythm is still crucial. These issues include:
- Sleep apnea
- Digestive issues like GERD
- GI infections
- Hormonal imbalances
- Chronic stress
- Neurotransmitter imbalances
- Toxins
Mindset is the most important factor. If you have insomnia and keep telling yourself you can’t sleep, you’ll always be right. The mind-body connection is your most powerful health lever. Chances are an out-of-sync circadian rhythm combined with one or more of the 7 issues listed above is at the root of your insomnia. Most people should be able to improve or resolve insomnia once they know what’s causing it and what to do about it.
How can I help? Schedule a consultation and let’s talk about it.
If you have a friend who has trouble sleeping, share this blog. Sometimes simple changes related to light and dark make a big difference.
Angela Chapman, M.Ed, FDN-P is a certified ReCODE practitioner and health educator. If you’re looking for ways to prevent or fight Alzheimer’s, her Sunday email is a great resource for you