Monthly Spark Newsletter
October 2024
We’ve all heard it before: “Get a good night’s sleep!”
Yet, how many of us actually take that advice to heart? Sleep is not just a time to rest — it plays a critical role in your overall health, well-being, and performance.
In this newsletter, we'll dive into:
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Sleep deprivation as a health epidemic
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The importance of sleep on our well-being
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The science of sleep
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Strategies to consider for improved sleep quality
The Alarming Numbers Around Lack of Sleep
Did you know that over one-third of American adults don’t get the recommended 7-9 hours of sleep each night? The CDC reports that 35% of U.S. adults sleep less than 7 hours on average. Even more concerning, 50-70 million Americans suffer from some form of sleep disorder, impacting their daily productivity, mood, and long-term health. This isn’t just a personal issue — it’s a national health crisis and the CDC now considers it a public health epidemic. Just like nutrition and physical activity, sleep is a crucial factor in maintaining overall well-being. Without it, people face a host of serious consequences, including a greater risk of heart disease, stroke, dementia, cancer, motor vehicle accidents (~100,000 US accidents each year are linked to drowsy driving) and productivity loss such as work errors and decreased performance, both in professional and personal settings.
Endocrinologists and cardiologists also see this as a major risk factor for obesity and diabetes. Less than 5 hours of sleep per night increase the chance of diabetes by 46% compared with those who sleep 7 hours or more. Up to 30% of our genes function (much related to metabolism – fat and sugar burning) according to our circadian rhythm cycle. Many of the hormones the body needs to repair itself are released during sleep, with the deepest and most regenerative sleep occurring between 10PM and 2AM.
The Impact of Sleep Deprivation on Health and Well-being
Research shows that inadequate sleep can lead to serious health issues. Sleep is critical for maintaining proper neuroendocrine function and glucose metabolism resulting in decreased glucose tolerance, reduced insulin sensitivity, elevated evening cortisol levels, increased ghrelin (the hunger hormone), and decreased leptin (the hormone signaling fullness). These hormonal imbalances can lead to increased appetite, weight gain, and a heightened risk of metabolic disorders such as diabetes.
Insomnia is characterized by difficulty falling asleep, staying asleep, or waking too early. Chronic sleep deprivation weakens the immune system, making individuals more susceptible to viruses and raising elevated blood sugar levels and inflammatory proteins contributing to hypertension, obesity, diabetes and other chronic diseases. It can lead to weight gain—especially when high-fat foods are consumed late at night.
Insufficient sleep also results in a decline in cognitive function, mood instability, poor decision-making, heightened stress, anxiety, and irritability, making it difficult to manage emotions. Besides affecting mental performance it also increases the likelihood of accidents due to a tired, unfocused mind.
The pressures of modern life often exacerbate sleep issues. Fatigue is frequently mistaken for hunger, prompting us to consume high-glycemic foods, while dependence on stimulants like caffeine perpetuates a cycle of energy highs and restless nights. This cycle can lead to a state of chronic hyper-arousal, where the body operates with an elevated heart rate, reduced melatonin levels, and disrupted circadian rhythms. As a result, sleep becomes increasingly elusive as high-frequency brain activity makes it difficult to relax and fall asleep.
Sleep is often undervalued in today’s fast-paced society, seen more as a luxury than a biological necessity. However, maintaining proper sleep patterns is essential for the body’s internal organs to recover, for hormone regulation (including appetite and growth), and for memory consolidation. Quality sleep strengthens the immune system, boosts alertness, improves mood, increases libido, and enhances overall energy levels.
The Science of Sleep
Circadian rhythms are the foundation of our natural sleep-wake cycles, deeply intertwined with all aspects of life, from galaxies to seasons, and even our nutrient intake. In the past, our lives were governed by these rhythms, with sleep carefully regulated by complex interactions between brain regions and neurotransmitters. Typically, the majority of deep sleep occurs in the first third of the night, while most dreaming happens in the last third. Melatonin and body temperature play a crucial role in regulating sleep, as our body temperature drops when the sun sets, signaling it's time to rest. The body is designed to work in sync with these changes, with melatonin dilating blood vessels to allow heat to dissipate, helping prepare the body for sleep. Dopamine, responsible for energy cycles, also works in this rhythm. Understanding how our body temperature and energy cycles fluctuate throughout the day helps us better manage sleep, which is often undervalued. Adequate sleep is essential for internal organ recovery, hormone regulation (including appetite and growth), and memory consolidation.
Clock genes are a set of genes that dictate your circadian rhythm, acting as the master clock for smaller clocks located in glands throughout the body. These genes are influenced by several factors, including when you eat, sleep, and exercise, as well as the time of day. They play a significant role in regulating sleep cycles and are often disrupted during jetlag. Resetting your clock genes is crucial for maintaining good sleep health, and this can be done daily through exposure to light and darkness. Try to get 10-15 minutes of sunlight in the morning and dim the lights in the evening to prepare for bedtime. Prioritizing 7–9 hours of sleep each night, along with a relaxing bedtime routine, will help keep your clock genes in sync and improve overall sleep quality.
Sleep and dreams are vital for good health. Our sleep cycles consist of alternating periods of deep sleep and dreaming, with deep sleep dominating the early night and dream sleep (REM) becoming more frequent toward the morning. Both are important, with deep sleep enhancing memory, creativity, intuition, and removing physical toxins from the body, while dreams help to detoxify the mind, processing emotions, thoughts, and rational ideas. While deep sleep clears the brain of waste through the glymphatic system, dreaming helps consolidate memories and provides emotional healing. A lack of REM sleep, which can be disrupted by alcohol or sleep deprivation, results in impaired memory, mood imbalances, and a disruption of metabolism.
Proven Strategies for Getting Better Sleep
1) A proper night routine
A consistent routine is essential to establish sleep patterns, setting the pace for all aspects of daily life. Sleep hygiene, including winding down before bed, limiting phone or computer use late at night, and ensuring you sleep in darkness, is key to improving sleep quality.
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Be consistent: Go to bed at the same time every night and wake up at the same time every morning, including weekends.
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Create a restful environment: Make sure your bedroom is quiet, dark, relaxing, and set to a comfortable temperature. The bedroom should be set to ~65F degrees.
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Limit electronics: Remove devices such as TVs, computers, and smartphones from the bedroom.
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Watch what you consume: Avoid large meals, caffeine, and alcohol before bedtime.
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Stay active: Regular exercise during the day can make it easier to fall asleep at night.
2) Minimizing stress
Stress and distress is one of the biggest contributors to poor sleep quality. Relaxation, walking, and talking are excellent ways to alleviate stress, but relaxation techniques before bed are especially effective for sleep preparation. Unfortunately, many of us trick ourselves into thinking we can catch up on lost sleep later, but in reality, missed sleep is hard to fully recover. Having too many demands on our time often leads to sacrificing sleep, but making rest a priority is essential for overall well-being.
3) Nutrition
Nutrition plays a critical role in sleep quality. Following a low-carb diet might help alleviate sleep issues. Substances like alcohol, caffeine, and marijuana can disrupt sleep patterns, causing you to wake up frequently even if you fall asleep quickly. Interestingly, a gluten-free diet may result in lower energy levels during the day, which could make it harder to fall asleep at night.
Certain foods and diets can inhibit sleep. Food sensitivities or allergies may disrupt sleep, and amino acids like tyrosine (a precursor to epinephrine) can influence mood and sleep patterns. Some people on ketogenic diets report improved sleep, while others experience shorter but more energizing rest during the day. Understanding your body’s unique nutritional needs can make a significant difference in your sleep quality. Many common sleep myths persist, but science tells us otherwise:
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Turkey and milk are NOT sedatives.
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Midnight snacks DON'T comfort—they can disrupt your body’s natural sleep rhythms.
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Alcohol is not a sleep aid and can actually interfere with sleep quality.
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Chamomile tea, while popular, acts as a diuretic, and may cause you to wake up to urinate. In fact, we should rename SleepyTime Tea to ‘PeePee Time Tea’
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The effects of caffeine on sleep are still not fully understood.
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Evidence against prescription sleep aids continues to grow, as they are associated with increased cancer risks.
4) Melatonin
Melatonin plays a crucial role in signaling that it’s time to sleep. In today’s world, we are often exposed to artificial light, which suppresses melatonin production. Melatonin is complementary to Vitamin D, which is produced when exposed to light. Using melatonin supplements can help reset your biological clock, but even small amounts of light exposure can reduce its effectiveness. It's important to find the right dosage (between 0.3mg and 3mg) and consult a healthcare professional. In order to regain faith in sleep and reduce medications and supplements over time, think thru what issues, emotions, you are carrying to bed.
5) Oil Pulling
Oil pulling is a traditional practice that can improve sleep by promoting better oral health and detoxifying the body. Swishing a tablespoon of sesame or coconut oil in the mouth for 5 to 20 minutes before eating or drinking in the morning helps remove harmful bacteria and fungus, detoxifies the body, and may improve allergies, leading to better sleep. After swishing, spit the oil into the garbage, rinse your mouth, and proceed with your normal oral hygiene routine.
Food-For-Thought
How Sleep Affects What and How Much You Eat
Did you know that not getting enough zzz’s can actually make you hungrier? According to sleep scientist Matt Walker, the relationship between what you eat and your sleep is a two-way street.
Click HERE to understand why sleep can help you improve your overall health.
Monthly Recipe
Harnessing the Power of Herbs For Improved Sleep
If you're seeking a natural way to improve your sleep, certain herbs may provide just the help you need. While herbs are generally safe, it is wise to consult with a healthcare provider before incorporating new plants into your nightly routine. Here are three herbs known for their sleep-promoting properties:
Valerian Root
Native to Asia and Europe, valerian root has been used for centuries to support sleep and alleviate insomnia. It interacts with serotonin and adenosine receptors, which influence mood and sleep patterns. Valerian is commonly consumed as a tea, tincture, or capsule to help promote relaxation and restful sleep.
Lavender
Lavender is widely known for its calming scent and ability to ease anxiety. It works by interacting with the neurotransmitter GABA, which calms the brain and nervous system. Whether diffused in your bedroom or used in a relaxing bath, lavender can promote deeper, more restful sleep by reducing stress and soothing the body.
Peppermint
Peppermint is another herb often used to support relaxation before bed. Typically infused into a caffeine-free tea, peppermint acts as a muscle relaxant and sedative. While studies are limited, it has been shown to help prolong deep sleep and aid in full-body relaxation, making it a great addition to your nighttime routine.
Incorporating these herbs into your evening can naturally enhance your sleep quality. Remember to start small and see how your body responds, ensuring that restful nights become part of your healthy lifestyle.
Monthly Challenge
Establish a Nightly Sleep Routine
This month, we invite you to take on the challenge of creating a consistent nightly routine for 7-days to improve your sleep quality and overall well-being. Here are four simple yet powerful steps to guide you:
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Be Consistent: Go to bed and wake up at the same time each day, even on weekends. Aim for 8-9 hours of sleep to help regulate your body's internal clock and support restorative sleep cycles. Also keep the steps in your ritual in the same order every night.
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Create a Restful Environment: Ensure your bedroom is a sanctuary for sleep. Keep it quiet, dark, and relaxing, with the ideal temperature set to around 65°F for optimal comfort.
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Journal Before Bed: Take 5 minutes to jot down quick bullet points about your day, your thoughts, or anything weighing on your mind. You don’t need to write an entire novel—just enough to release your stress and clear your mind before sleep.
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Try Yoga Nidra: Yoga Nidra, or "yogic sleep," is a guided meditation practice that helps you enter a state of deep relaxation. By focusing on body awareness and breath, Yoga Nidra can reduce stress, calm your nervous system, and improve both the quality and duration of your sleep.
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Food & Drink: be conscious of what you are eating / drinking, when you are eating / drinking in proximity to bedtime. This may take some trial and error so keep note of what you are consuming and see if you notice any patterns.
Give this ritual a try for one week, record your achievements on a piece of paper or white board and feel the difference a mindful and consistent approach to rest can make! 🌟
