Welcome to my January 2024 newsletter!
“Faith is the substance of things hoped for, the evidence of things not seen”
Hebrews 11 v1
Hello everyone
Happy new year!
I am looking forward to this new year with renewed hope and faithful anticipation of good things to come for all of us.
I have so much to share with you from all that I have learned and developed over the last twelve months.
As this new year unfolds I look forward to bearing witness to the evidence of faith and hope to give encouragement and guidance for all your well-being needs. We will be journeying together with compassionate approaches to self-care and wellbeing both for your self and in all your relationships. There will be no judgement only encouragement.
As you set your intentions for this new year think about what matters most and just go step by step-retracing any steps where you fall off the path from time to time.
This includes progress in my own physical health and well-being from strategies that I will be sharing from the latest science backed techniques.
I will be bringing many new offerings for you in 2024 as we stride forward into the new year.
I will be sharing a lot of information and teaching on health and wellbeing-particularly in regard to sleep and nutritional aspects of well-being in courses and workshops as well as more spiritual offerings in my day and weekend retreats and workshops so do look out for the updates to follow!
Topic of the month!
Each month this year I aim to share some tips and strategies for particular issues within the health and wellbeing framework for you to implement and experiment with. Please note that any advice given/articles shared/books, supplements, or foods recommended do not replace medical advice and you should also seek medical advice from your GP if you have any health concerns.
Topic of the month: Sleeping well -its all in the rhythm!
This is a subject I have covered many times over the years. I work with many young people and adults throughout the year to help them restore good sleep hygiene and thus beneficial , refreshing sleep. I also run workshops and wellbeing seminars throughout the year to cover topics such as ‘sleep’ in more experiential detail. However, I am always learning and eager to share the knowledge I gain, and this past few month’s learning is no exception!
As you may know from following my journey on Instagram, I have my own wellbeing issues that I manage on a daily basis. Look out for next month’s newsletter as I will be covering all things nutritionally -based for your wellbeing!
I have fibromyalgia and chronic fatigue, and one of the biggest issues to overcome is sleep! Having pulled a few of what I call ‘a few all-nighters’ when I was literally wide awake of the entire night during lock down, I knew that it was essential for my immune system, not to mention my sanity! That I got back to getting a reasonable -if not good nights sleep. And so my new journey began, and I am pleased, and enormously relieved to say that I have learnt so much about the human body clocks and how to work with them that I am reassured in trusting my intelligent body as it navigates its way back to normal rhythms each time something throws it off kilter such as a virus, stress, or indeed a pandemic.
I can share my resources with you happily as my sleep pattern is much improved!
I have put together some information below and included links from where I have referenced some information.
I also watched ‘The human Longevity project summit’ in its entirety-if you get a chance I highly recommend it-I have learnt a great deal which continues to benefit me from healthy weight management, pain management, and the topic I am covering in this month’s newsletter-Sleep! Much of the (new to me) information I have gathered and given a precis of here is taken from that summit.
I am hoping the summit is repeated and you may see parts of it on YouTube. The author of the project Jason Prall has written a book “Beyond longevity” with supporting research if you would like to go deeper into the topic of sleep and other factors affecting human longevity..
I have also attended an excellent scientifically backed Sleep summit where I learn a great deal about the latest developments and discoveries in the science of sleep and I am sharing some of what I learnt here below and reference some of the experts I gleaned the information from. I will publish a fuller article on my blog post and in pamphlet form in further detail with references also soon. But for now I have put together the key points I think you may find interesting/helpful.
There are many factors which can be at play for our delicate sleep/wake cycle to be interrupted and messed up. This can lead to stress and anxiety about not being able to sleep-which in itself is a causal factor in many cases. Just as there are/can be many causal factors, there is not a one- factor solution to restore beneficial sleep. This in itself is good to know as it gives us options to explore!
Sleep is an essential component to our survival and physical and emotional wellbeing. During sleep, a process known as ‘autophagy’ occurs. Autophagy is the process of our body’s own recycling and cleaning system to remove or recycle damaged cells from the body. It is a natural process that we are not aware of as it goes on ‘behind the scenes’ so to speak, and mainly during times of fasting such as when we sleep. For a more in-depth look at this vital process you might like to read the article by Ashley Welch I have linked here.
Sleep is a very necessary and vital part of our life and yet for many it can feel like an elusive, unreachable goal. Our circadian sleep patterns can be interrupted for a number of reasons, coming at particular times of change and stress in our lives or for more prolonged periods following illness – factors that can temporarily disturb the gentle balance of the natural human rhythms of sleep, rest, waking, and activity.
We may all have had the odd night or two where we have tossed and turned and clock watched but for some this pattern reoccurs and leads to prolonged disturbed sleep and in some cases, Insomnia. However, we do not all need the same amount of sleep, and our circadian rhythm works on a 24 hour clock, so if we nap for 2 hours during the day, then the body, if it usually needs 7 hours of sleep for ‘rest and recovery (autophagy) then it will only take 5 hours at night time. A power nap is different and can be beneficial such as using meditation to rest if you are tired during the day. We have dips throughout the day.
Fear: It can be worrying if you find yourself in a cycle of disturbed sleep and quite often people fear that once their sleep pattern is broken (and this does happen quite often- looking after children, needing to get up at different times, shift work etc) they will never sleep well again. This is not true and there are steps you can take naturally to restore healthy sleep patterns successfully.
It is interesting to note that it is only in the last ten to fifteen years that we are learning about the importance of circadian biology and our health, and the health of our circadian rhythm itself. This is also true of our gut microbiome and gut microbiota, and epigenetics-all very recent discoveries and understanding- so its not just a question of sleep, diet, and exercise-it is much more complex and intricate, and subjective to each individual.
In 2017 the Nobel prize in physiology or medicine was won by Jeffrey C. Hall, Michael Robash, and Michael W. Young for their discovery of molecular mechanisms controlling the circadian rhythm.
“With exquisite precision, our inner clock adapts our physiology to the dramatically different phases of the day. The clock regulates critical functions such as behaviour, hormone levels, sleep, body temperature and metabolism. Our wellbeing is affected when there is a temporary mismatch between our external environment and this internal biological clock, for example when we travel across several time zones and experience “jet lag”. There are also indications that chronic misalignment between our lifestyle and the rhythm dictated by our inner timekeeper is associated with increased risk for various diseases.” Exert from Nobel prize press release 2017.
The body clock works with the earth’s axis and its rotations through 24 hours night and day.
In order for us to sleep well regularly there are a number of positive steps we can take, and these include a lifestyle review and a sleep hygiene practice. So, we can prepare for sleeping well before we go to bed.
Here are some useful tips to consider:
- Get some early morning daylight and exercise – accessing daylight as soon as you wake up activates the sleep wake cycle and melatonin production via your eyes (do not look directly at the sun!) through a chemical chain reaction and neurotransmitters. In winter there is not as much sun, but you can still gaze at the sky for natural light and it will have the same positive impact. If you can step outside as soon after waking to catch the first glimpses of day light -this is the best time. However, during the winter months you may well be getting up in the dark so step out at the earliest opportunity when you can see the daylight. Our circadian gets reset when our eyes notice sunlight in the morning. Our circadian rhythm is not a ‘fixed’ rhythm. It is a 24-26 hour rhythm and it needs to be entrained or reset back to the earth’s light-dark cycle.
“Life on Earth is adapted to the rotation of our planet. For many years we have known that living organisms, including humans, have an internal, biological clock that helps them anticipate and adapt to the regular rhythm of the day.” Exert from Nobel prize press release 2017.
When our circadian rhythms (our gut biota also has its own 4-hour circadian rhythm-more on that later!) and the light-dark earthly cycle (photoperiod) become synchronised then we have a really good adaptive control of our energy resources, and sleep and alertness.
When our rhythms are out of kilter we experience issues in cortisol and stress hormones and the brains connections deteriorate from being free running and not well ‘entrained’ to the earth’s ‘photoperiod’ – a period of time within 24 hours that light is available. This also increases our risk of serious disease such as heart disease and cancer, memory loss, and cognitive decline.
Dr Andrew Hill -neuroscientist suggests that in order to maximise circadian ‘entrainment’ its important to go outside in the first few hours after dawn when you wake up and get some natural sun/daylight. Do this everyday 7 days a week. Get up at the same time every day and this will teach your brain to know what time it is and cause a much stronger circadian entrainment against the earth’s photoperiod which will keep you healthy much longer throughout life.
Ben Greenfield -health consultant and 13-time iron man triathlete explains that there are certain cues we can use to enhance the strength of our circadian rhythm.
Movement and exercise in the morning is one strategy that supports a well-regulated circadian rhythm . So this might be light morning movement such as stretching, yoga, Gi-Gong and /or a morning walk of about 20 to 30 minutes every day.
Cut out light pollution and reduce expose to artificial light and blue light.
Dr Titus Chiu -functional neurologist alerts us to the fact that in modern society we have so much technology and ‘junk light’ that create electromagnetic frequencies, such as mobile phones, lamps, artificial lighting etc, which can interfere with the rhythms in our nervous system. We are neurologically wired for ‘full spectrum’ sunshine and artificial led lighting only provides a fraction of that, and this affects the quality of our sleep. This is because we don’t make as much melatonin, and we can have food cravings at the end of the day. As a result, the numbers of people suffering from diseases such as type 2 diabetes and macular degeneration is increasing. We respond to and need the light as much as plants do. We are light sensitive, so we need to get enough ‘natural light’.
Another issue is light pollution filling the night sky which reduces our ability to access the benefits of darkness and wind down for sleep.
Our hormones cycles are tied into the 24-hour biological clock. The eyes pick up the sun and through chemical reaction communicate to our ‘master clock’ in the brain. We lose this ability to kick start the cycle with artificial light. We get too much artificial light and not enough morning light.
The good news is-if you gaze at the morning daylight sky -not directly at the sun-all your hormones can come back in line.
The importance of eating at the right time
Our circadian rhythms are an evolutionary adaptive and mechanisms which are trying to anticipate what the needs of the body are based on past experiences and exposure.
So for example-if you eat at 8am every morning the body will prepare enzymes that are going to help process that meal. I will talk about diet, nutrition and fasting in much more detail in another article but for now I am focusing on the relationship of food timing with sleep.
Food timing is very important. So it is advised by experts that we don’t eat right before sleep or right before exercise. Our hormones fluctuate throughout the day.
Cortisol is highest in the morning and its main function is to raise blood sugar. So when you wake you have some blood sugar in order for your cells to be energised and you can get up. So if you have a breakfast it is better to have a light one then you avoid a sugar overload.
Morning energy is fuelled by hormones. Lunch is when our digestive system is strongest, so this is the best time to have the largest meal of the day. At midday energy is fuelled by food.
In the evening it is better to have a lighter meal because the majority of us are most likely not going to be as physically active and you want to give your digestive system and immune system (strongly linked to the gut biome) a bit of a break so that you are not spending your night digesting food you are spending your energy in healing, repairing, and regenerating-a process known as autophagy.
Dr David Jockers advises that late night snacks drive up insulin before you go to bed which:
- Affects your sleep quality
- You are not going to get the same level of metabolic flexibility because your body is not going to be tapping into that body fat.’
- Plus, when you don’t eat well, you are going to have elevated stress hormones encouraging a chronic low-level fight or flight response.
Dr Grace Liu -founder of the gut institute advises that when we eat late at night it changes the rhythm for acid secretion. Our body starts digesting and this steals energy away from what we are actually meant to be doing when were sleeping which is regenerating the lining of our gut which completes every 3 to 4 days.
Ari Whitten explains further :
There is a concept called autophagy which is concerned with recycling at the cellular level. Here consumption and digestion are breaking down and recycling a lot of old, damaged, and broken-down cellular parts. For this to happen well we have to be in a ‘fasted state’ and it happens specifically during the fasting window at night. The gut has its own 4-hour rhythm clock similar to our 24-hour circadian rhythm body clock. So it is better to eat your last meal about 3 to 4 hours before bedtime for fasting state to be activated and the body can then regenerate and repair properly while we sleep.
Reduce alcohol intake and do not use it as a sleeping aid.
How much alcohol we drink affects the depth of sleep we achieve. It is preferable to reduce alcohol intake considerably if you have disturbed sleep and are drinking every night as a way of relaxing -yes you will get off to sleep but the alcohol will not help you achieve deep quality sleep and will waken you earlier. Alcohol depresses the central nervous system and is more harmful more quickly, and in less quantity to women. It affects our mood and thoughts the following day, as we do not think as clearly and positively as we could.
Tip: Having at least three- or four-night’s alcohol free will improve the quality of your sleep. So, next time you think about having a night cap- think instead about having a warm, milky, non-alcoholic
one, as milk contains the natural sleep promoting chemical Tryptophan, and if you are dairy free, try a soothing tea such as camomile.
Considering more prolonged periods of abstinence will improve the quality of your sleep and overall wellbeing dramatically
exercise will certainly improve the quality of and ability to sleep as it encourages natural tiredness and proper functioning of the body during the day ready for sleep at night.
Tip: (if you are able) Taking a brisk twenty minute walk every day in the fresh air will allow the body a natural tiredness that doesn’t come from sitting in a stuffy office and then in a chair in front of the TV at home. The body needs to be physically active enough to achieve deep and beneficial sleep. (If it’s raining take an umbrella and know that the air is more oxygenated in the rain).
Also the following basic sleep hygiene tips will also help you get you back on the track with your own body clock:
- Use the bedroom only for sleeping and sex. Associate the bedroom with relaxation.
- Avoidance/reduction of caffeine, nicotine, and alcohol before bedtime.
- Aim for some form of regular exercise- no later than 2 hours before bedtime.
- Relaxation before bedtime e.g. a hot bath, relaxing music, light reading.
- Avoid arguments, work related material, discussion/dwelling on of problems near bedtime- have a cut off time.
- Practice muscle relaxation or meditation just before bed.
- Have a warm bath or shower as this can help regulate the body temperature for sleep.
- Go to bed only when sleepy at first- until a regular sleep pattern is resumed but do get up at the same time each morning.
- If you are unable to sleep –read, write, or get up for a short time. Having a notepad can be helpful if you remember something you need to do / have forgotten to do – write it down, then forget about it until morning- you have written your reminder.
- Keep the bedroom at a well-aired comfortable temperature. Check pillows and bed linen are comfortable- if not, change them.
- Get up at a regular time, even if sleepy, and avoid napping. This will aid in the return of normal sleep rhythm.
- Do not lie in bed worrying that you cannot sleep – this will over stimulate the brain to further awakening. Do not watch the clock, this encourages a stress response.
Once the alarm clock has been set for the morning, there is no need to look at it again until then.
Sleeping well is part of living life well. One key factor in a good night’s sleep is letting go of the day that has just past and leaving the day to come for the morning refocusing the busy mind onto something pleasant.
Practicing mindfulness and relaxation techniques which include focusing on the breath or a pleasant memory or place in nature really help to release endorphins and allow the body to drift off into a natural and refreshing sleep – with practice this becomes easier and quicker.
If you struggle with sleep or insomnia then do get in touch and give me a call on 07753 957371
and look out for the new blog, workshops and experiential talks I will be delivering in Cheshire this Spring.