In episode #19 of the Dr. Terri Show podcast, Dr. Terri DeNeui, DNP, APRN, ACNP-BC delves into some of the environmental factors that could be affecting your sleep health. More specifically, she points out that light pollution could be confusing your brain when it is trying to wind down at bedtime.
Now, you’re probably saying to yourself that turning off the lights in your room and closing your blinds at bedtime should be good enough. In theory, it should be good enough. However, electronic devices have become more and more intrusive in our lives, and bedtime is no exception. Whether it’s the TV, a tablet or even your smartphone, the light from these devices could be making it harder for you to fall asleep. Discover the science behind your sleep cycles and what you can do to set yourself up for a good night’s sleep.
Find Your Rhythm
Ever wonder why you might wake up early on the weekends even though you turned off your alarm clock? If you feel like you have an internal clock, you’re right! This internal clock is regulated by your circadian rhythm: a cycle or pattern that your body follows over the course of 24 hours. This clock, located in the hypothalamus of your brain, has been identified as the suprachiasmatic nucleus (SCN). The SCN transmits signals throughout your body to regulate various functions and processes that your body requires daily.
The healthy function of your circadian rhythm largely hinges on your brain releasing the hormone melatonin to help you fall asleep (and stay that way). Unfortunately, this is where light has the potential to interfere with a good night’s sleep. The SCN in your brain (your internal clock) is known to be quite sensitive to light, which is how it regulates your body’s activity depending on the time of day. This is also how you can basically trick your brain at bedtime by watching TV or scrolling through social media on your phone.
Light pollution is not the only environmental factor that can throw off your circadian rhythm either. Some of the other factors that can interfere with your sleep cycle include:
- Stress
- Temperature
- Physical activity
- Eating habits
- Travel
Improve Your Sleep Hygiene
Despite the name, sleep hygiene does not relate to cleanliness. Rather, this all-encompassing term refers to all these behavioral and environmental factors that have the ability to influence your circadian rhythm.
The good news is that being mindful of your sleep hygiene has the potential to promote healthy sleep cycles, starting with light exposure! When setting your bedroom up for a healthy sleeping environment, your first step should be ensuring that your room is as dark as possible. That means using blinds or heavy curtains to prevent outside sources of light from invading your bedroom. Since bright screens at bedtime can also tamper with your inner clock, it is recommended that you avoid the use of electronic devices 30-60 minutes before you plan on going to sleep.
Of course, we know that light exposure is not the only factor that can disturb your circadian rhythm. If you still find yourself struggling to fall and stay asleep, these other tenets of healthy sleep hygiene can also help lead to a good night’s sleep:
- Maintain a cool, comfortable temperature in your bedroom
- Make sure your bed, pillow, sheets and blankets suit your preferences
- Avoid heavy meals late in the evening
- Avoid excessive consumption of alcohol
- Avoid the use of nicotine
- Expose yourself to sunlight during daytime hours
- Reduce caffeine consumption and keep it in the morning
- Engage in physical activity, but not close to bedtime
- Adhere to a consistent sleep-wake routine every day
- Avoid naps, especially late in the day
Find the Right Supplements
Dr. DeNeui also mentions certain nutrients that can be utilized in tandem with healthy sleep hygiene to promote healthy sleep cycles. If you find yourself struggling to get a handle on your sleep health, EVEXIAS Health Solutions offers a variety of professional grade nutraceuticals that can provide your body with these nutrients!
L-Theanine Support
One of the nutrients that Dr. DeNeui mentions in her podcast is L-theanine, an amino acid that has long been known to promote feelings of calm and relaxation. L-theanine can be found naturally in certain tea leaves, such as green tea, and it has long been utilized for its ability to reduce feelings of stress and anxiety. Due to these traits, this calming amino acid has often been connected to supporting healthy sleep patterns.
L-Theanine Support has been developed with Suntheanine®, a patented form of this amino acid that has been recognized for its purity and calming effects. Suntheanine is also known to promote a good night’s sleep without leading to feelings of grogginess the following morning.
EVEXIAS Sleep
L-theanine’s calming, anti-anxiety effects have been tied to its ability to elevate your body’s production of certain neurotransmitters, such as serotonin, dopamine and gamma-aminobutyric acid (GABA): another nutrient that Dr. DeNeui mentions.
Each of these three neurotransmitters support healthy sleep cycles in their own unique way. Dopamine helps regulate your sleep-wake cycle, GABA promotes muscle relaxation and dopamine is needed by your body to produce melatonin. EVEXIAS Sleep packs these three neurotransmitters into one professional grade nutraceutical capsule!
EVEXIAS Sleep also contains melatonin and carefully selected phytonutrients, such as honokiol, that have been recognized for promoting feelings of calm and reducing the risk of anxiety.
Cognitive Ultra with Relora
Relora® is a patented blend of two herbal bark extracts that have been used for centuries in Eastern medicine: magnolia (Magnolia officinalis) and phellodendron (Phellodendron amurense). Like the other phytonutrients that Dr. DeNeui highlights, these herbal remedies have earned a reputation for promoting feelings of calm while reducing stress and anxiety.
By managing levels of cortisol (the stress hormone) and supporting optimal neurotransmitter function, Relora has also shown an ability to promote healthy sleep patterns. Cognitive Ultra W/ Relora combines this ancient Ayurvedic blend with another Eastern remedy known as Bacopa monnieri. Bacopa combines the plant-based chemical compounds known as bacosides A and B to provide additional neuroprotective benefits as well as support for cognitive health and proper stress response.
Find Support for Healthy Sleep at EVEXIAS
Of course, as Dr. DeNeui points out, sleep issues can also be a natural byproduct of aging. More specifically, interruptions to your sleep cycles could be the result of imbalanced levels of certain hormones, including testosterone, estrogen and progesterone.
Fortunately EVEXIAS Health Solutions offers a full range of services that have the potential to bolster your comprehensive wellness, including professional grade nutraceutical products and bioidentical hormone replacement therapy! If you think that you may be struggling with hormonal imbalances, find the nearest EvexiPEL certified practitioner to schedule an appointment for a thorough analysis of your hormone levels.
