By Linda Edwards, RN, MSN, Owner, ResilientMe, Inc.
Part I of this series discussed some fundamental habits to begin a wellness reset. Starting with a mindset and incorporating simple things like eating protein with every meal and taking a ten-minute walk outside after every meal are all easily achievable. I feel better when I do this, and I can tell the difference when I get distracted and miss. But the good news is that it is always possible to get back on track quickly.
It is essential to consider sleep and circadian rhythm when discussing wellness fundamentals. Many factors disrupt sleep, such as stress, poor lifestyle choices, pain, and sleep apnea. However, we will focus on the most fundamental: light and circadian rhythm.
Sleep, Light, and Circadian Rhythm
Intuitively, everyone knows that a good night’s sleep feels great, but it is also important to explore why. Sleep is a time for the body’s cells to rejuvenate. It is when the brain “takes out its trash” via the glymphatic system. The glymphatic system in the brain is a fluid-transport system that helps to clear accumulated waste. The majority of waste clearance from the brain happens during sleep—disrupted sleep results in the impairment of these important natural detoxification systems. According to Dr. Nasha Winters, quality sleep improves memory, can lower blood pressure, boosts your immune system, and can help maintain a healthy metabolism and hormone balance. It is generally recommended to get 8-10 hours of sleep between 10 pm -7 am.
Sleep and Circadian Rhythm
Circadian rhythm is the body’s internal clock. It is a sleep-wake cycle over the course of a twenty-four-hour day. A fundamental way to optimize sleep is to support your circadian rhythm. According to the National Sleep Foundation, light plays a central role in regulating circadian rhythm and is considered the most crucial external factor in sleep. Light also affects the production of melatonin, an essential sleep-promoting and immune system hormone.
Watch the sunrise
The best way to support circadian rhythm and maximize sleep is to start at the beginning of the day. Watching the sunrise enables falling asleep more quickly at night and prevents sleep disturbances throughout the night.
Minimize/Eliminate blue light at night (especially for children)
Blue light at night from screens and light bulbs disrupts sleep patterns. At night, exposure to blue light signals your body to turn down melatonin production, which is counterproductive to sleep. Recent studies have shown that evening light exposure suppressed melatonin production twice as much in children as adults. Time to consider- are your children going to bed with an iPad shining on their faces, or are you scrolling on your phone before going to sleep? It might be time to rethink these habits. Reading a book with a red light is a much better option.
If you are exposed to electronic screens before sunrise or after sunset, you can mitigate the blue light by wearing blue-blocking glasses or installing blue-blocker software like IRIS or f.lux. This link shows a detailed description of how to change the color filter settings on the iPhone. The night shift function can be left on continuously in the “Display and Brightness” setting.
Many people wear blue blocking glasses for daytime computer work. These glasses block only a partial amount of blue light, which is appropriate for daytime wear. True blue blockers for nighttime use have orange lenses. Once you know this, you will start to notice people wear them, especially frequent travelers in the airport who are mindful of their circadian rhythm. The way to tell how much blue light is being blocked is to look at an appliance with a blue LED display. If all blue light is blocked, you cannot read the display while wearing blue-blocking glasses. Another major source of blue light is most standard LED bulbs. Unfortunately for our circadian rhythm, the federal government recently banned the sale of most incandescent bulbs. However, a recent internet shopping search showed Edison-style incandescent lights for sale. Additionally, red bulbs can be used in night lights, bedrooms, and bathrooms to minimize the disruption of blue light.
Create a dark environment for sleep with room darkening or black-out curtains. If not possible, consider a sleep mask. Sleep experts recommend eliminating TV/electronics from the bedroom. At a minimum, if phones are in the bedroom, place them in airplane mode.
Bonus: Biohacks for Breathing before bedtime and falling asleep like a WWII Pilot
There are many techniques to improve the efficiency and efficacy of breathing. Here is one from Coach Jim Laird that I learned about recently. This breathing technique is unique in that it helps to force air into the upper lobes of the lungs. It is especially good to counteract our modern lifestyle, which has us hunched over devices and breathing in a shallow manner. Watch the video, then watch it again. Notice the glasses that he is wearing. They have a yellow lens. Why? In next month’s column, we will learn.
What about falling asleep like a WWII pilot? Anyone involved in combat has to be able to turn on the nervous system to anticipate, react, and respond to danger. It is equally essential to be able to turn off the nervous system to get restorative rest when it is safe to do so. Breathing exercises are one way, and another is progressive relaxation. I will try this technique tonight to help with sleep and will reflect upon our service people who relied on this method in dangerous situations to help them sleep.
We have given you several actionable resources to get started with a wellness reset:
- Eat a protein with every meal
- Take a ten-minute walk outside after every meal. When walking, breathe through your nose with your mouth closed and your tongue on the roof of your mouth
- Start your circadian clock in the morning by watching the sunrise
- Get the lights out at night. Reduce and/or eliminate disrupting blue light at night
In the next two articles, we will explore “biohacking” devices that help maintain and achieve optimal health. Until then, ask yourself, How am I doing with my habits?
Linda Edwards, RN, MSN is the owner of ResilientMe, Inc. in Little Silver, NJ. She has extensive experience in finding solutions to health and wellness challenges from all sources, especially safe and effective products, services, and technologies. Linda’s philosophy is simple: she is only interested in things that work.
ResilientMe, Inc. offers Microcurrent Neurofeedback services that help optimize brain performance for people who have suffered concussions, endure high levels of stress, athletic and professional performance demands, and experience difficulty with memory, concentration, and focus.
Linda’s experience includes not only clinical practice but also managing Human Capital Health Management programs for Fortune 100 companies. www.Resilient-Me.com
Credit:Vladyslav Severyn
