8 ways to Boom your ZZZs!
What is the most important part of your day? Hands down Your Sleep.
If you are not getting a good nights sleep you are unable to be the optimal human when you are awake. Sleep provides the restoration we need and it is important for storing memories. Lack of sleep impairs reasoning, problem-solving, and attention to detail, among other effects.
A Mice Study found that The Brain Needs Sleep to Cleanse and Reboot itself. During sleep, it was discovered that mice have a pumping mechanism known as the glymphatic system encourages the flow of cerebrospinal fluid in and out of the brain that increases dramatically at night, washing away harmful waste proteins that build up between brain cells during waking hours and loading it up with new fluid for the coming day. According to Dr. Maiken Nedergaard, a professor of neurosurgery at the University of Rochester and an author of this Sleep study in Science , Her team discovered that this cleansing process that happens during sleep could explain why we don’t think clearly after a sleepless night and why a prolonged lack of sleep can actually kill an animal or a person. More research needs to be done in the human spectrum, but it is clear that the harmful buildup of bad-proteins in the brain is one of the underlying causes to Alzheimers and other brain diseases. The results of the study suggests a molecular connection between the sleep-wake cycle and the brain’s cleaning system. If you want to read more about the ins and out of this study , check the sources below.
So how do we improve our sleep patterns? Here are 8 Solutions and Tips from Chapter 2 – The Bedroom – in the book: The Healthy Home: Simple Truths to Protect Your Family From Hidden Household Dangers by Dave Wentz and Dr. Myron Wentz.
(1) Mattress Quality Does make a difference. If you are not sleeping good, first thing you should ask your self is, What Kind of Mattress do you have? Comfort isn’t the only point of concern here. Is it old or new? Memory foam or inner-spring? Organic or Non-ogranic? Do some research and test out some beds by laying on them at the store but you want something that is not made with polyurethane foam, a product so flammable that the insurance industry calls it “solid gasoline” according to Dr Wentz in his book The Healthy Home. Also Dr. Wentz warns readers that Fire retardant chemicals are applied to most mattresses to combat polyurethane’s tendency to explode at the slightest spark. WTF? In 2005 standards changed a little bit but nearly any U.S. made mattress will have some flame-retardant properties, but if you still have a old mattress this is where the biggest concerns lie. The pollutants used in mattresses are known to build up in our blood and tissues affecting brain and reproductive health in humans and wildlife.
When looking for a new mattress, look for organic brands made with natural latex and/or naturally resistant wool. If you are not in the market for a new mattress: Allow your bed to off-gas in between changing sheets and consider buying a natural latex mattress topper to provide a barrier between you and any toxic materials in the mattress. Be prepared to ask a lot of questions when purchasing a new mattress if you are truly after organic with no chemicals. We bought our mattress from Denver Urban Mattress and they have since changed there “Eco-friendly” line but look for natural-latex, “tree-rubber” and/or wool-based for your organic mattress needs. We also found this article 11 Best Natural, Eco Friendly & Organic Mattresses You Can Buy Online
(2) Turn Everything off at night – all electronic devices to lower EMFs – Electric Magnetic Frequencies. EMFs are real and always around us and constantly affecting us. EMFs that come from manmade devices have a higher rate of oscillation (vibrate at a higher number of cycles) than the natural electromagnetic fields of your body at rest. According to earthcalm.com, The electrical current in your home is generally between 50-60 Hz. In contrast, the ideal frequency in your brain in sleep drops to as low as 2 Hz. This discrepancy can prevent you from falling asleep and pull you out of deep sleep, if you do manage to get there. This is because your brain tends to entrain itself to the frequency in the electricity and keeps oscillating at the higher rate of the electricity, which prevents sleep. A second way EMFs can cause sleep loss is through suppressing the production of melatonin in your body. Melatonin, a hormone produced by your pineal gland, regulates your circadian rhythm and helps you sleep. It is also responsible for killing free radicals and for supporting the immune system.
With all this is mind, it’s important to keep all electrical appliances and wireless devices away from your bed—and if possible, in another room. Since the EMFs emitted by these devices can penetrate through walls, it’s also important to unplug electronics and appliances that are plugged into outlets on the other side of the wall parallel to your bed.
If you can incorporate a cheap alarm clock and turn your phone off at night or place it another room it could make a huge impact on your overall sleep and health or try out this product that eliminates EMFs from your surrounding area. But a Simple solution for eliminating EMFs is turning off electronics when not in use, especially at night and in the bedroom.
(3) Eliminate all white and blue lights – if you need an night light or alarm clock – get one that emits off red light to not mess up melatonin production and rem sleep pattern which white and blue light is know to do.
(4) Fresh air goes a long way – open up a window whenever you can and/ or turn your fan on in the bathroom at night and close the door this will help improve bedroom air quality.
(5) Take a mineral supplement to aid in cellular repair at night and/or a melatonin supplement to help promote your body’s natural sleep process.
(6) Take a warm bath before bedtime, your body temperature will naturally drop afterwards which will help you fall asleep.
(7) Office jobs can lead to restlessness at night – it is important to exercise and have an active lifestyle every day – make your body work for its rest.
(8) Read chapter 2 yourself in The Healthy Home to better understand your sleep needs and solutions
Hopefully by now you know how to BOOM Your Sleep!
Have a booming Tuesday!
@Traconanda
Sources:
<https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain>
<http://www.earthcalm.com/having-trouble-sleeping-may-be-an-emf-health-effect>
<https://www.amazon.com/Healthy-Home-Protect-Household-Dangers/dp/159315688X>
