Sleep Hygiene - Perfecting health & wellbeing! 7 min read
How would you rate your current sleep or the importance of sleep in general?
The phenomenon of sleep hygiene has received growing attention in recent years, and is becoming a common concept to estimate a person’s overall health and wellbeing status. Many sleep studies are identifying and highlighting the entwined relationship between sleep and health, and the unfavorable impacts poor sleep can have on our overall physical health and emotional wellbeing. Obtaining healthy sleep is therefore important for both physical and mental health, improving productivity and overall quality of life. Everyone, from children to older adults will benefit from sufficient and healthy sleep which is why KP∞Unity embraces and promotes the concept of sleep hygiene as a key part in achieving that goal.
The first thing that might come into mind when thinking of poor, disrupted and unsatisfying sleep, are grumpiness, being snappy or slightly irritated and unsettled. However, studies focusing on sleep and wellbeing have identified that chronic poor sleep will impact your health to the extent that you are more likely to develop various chronic degenerative diseases such as cardiovascular disease, diabetes, obesity, depression, internal inflammations, or Alzheimer’s disease. Additionally, enduring poor sleep over long periods of time reduces our ability to fight off infectious diseases, thereby making us more prone to experience common colds, flu and other infectious diseases.
Sleep And The Circadian System
Sleep and the circadian system are strong regulators of immunological processes. The circadian system and its specific rhythms refer to the physical, mental, and behavioural changes that follow a daily cycle, such as sleeping at night and being awake during the day which is a classic example of a light-related circadian rhythm. Another important circadian rhythm to mention here is the traditional Chinese body-organ or meridian system. According to traditional Chinese medical theory the biological functions of the body are based upon 20 energetic meridians which 12 are associated with a particular body organ. Each of these meridians has an assigned two-hour time slot where the associate organ is most active and stimulated whilst other meridians and organs should be less active, resting and regenerating.
Many immune functions display prominent rhythms in synchrony with the regular 24-h sleep–wake cycle, including the meridian system, and readily communicate between the central and somatic nervous system, endocrine system and immune system by transmitting and exchanging neurotransmitters, hormones and cytokines. One of the most prominent natural body hormones to mention here is Melatonin. Melatonin is produced in the mammalian pineal gland during the low-light and dark phase and promotes healthy sleeping. Additionally, the hormone significantly regulates the cytokine production of immunocompetent cells which reduces chronic and acute inflammation. Disturbing or disrupting these body circadian rhythms particularly during critical down time will therefore have an adverse impact on our overall health and wellbeing as anti-inflammatory, antioxidants infection-fighting antibodies and cells are reduced.
There are many causes why our sleep and circadian rhythms become disturbed, unbalanced and disrupted. Although many of the causes are known, we would like to explore some of the lesser known causes and potential remedies KP∞Unity Concepts has to offer so that you can improve your sleep hygiene and fully enjoy living in health, wealth and harmony. Most of us will agree that environmental influences, such as excessive noise or light-pollution will disturb our sleep. It is also commonly accepted that shift and night work, as well as high levels of emotional personal or work-related stress, are likely to prevent us from enjoying healthy sleep. Less known or understood causes of poor sleep are for example hidden toxins and an unfavorable Feng Shui within the bedroom, Electro Magnetic Frequencies (EMF), blue light, food and nutrition, imbalanced meridians, or living inconspicuously in misalignment to one’s unique personal Human Design System.
Low-Tox Sleep Hygiene
We spend a lot of time in our bedroom which is why it is really important to create a healthy low-tox space so that we are able to rest and rejuvenate. Our body needs to adequately recharge and detoxify itself, which usually happens during sleep. Our sleep will be affected by toxic chemical compounds found within the room and also in the quality of the air we breathe.
Our standard mattress most likely contains materials that are synthetic, and when new, off-gas chemicals like formaldehyde and flame-retardants into our breathing space at night. Some sleep hygiene research suggests that flame retardant chemicals have been detected in most people, which have been linked to potentially developing learning and behavioural disorders.
Mattresses and their casings should all be made from natural fibres such as organic cotton, hemp, wool, coir or natural rubber (latex). The most affordable and simplest option to low-tox your bed is to replace the bed linen that your body is in contact with to natural, healthier materials. Natural fabrics for bed linen should all be washable and include any of the following: Organic cotton; hemp/ organic cotton blends; silk and linen.
Fragrances, Scent & Essential Oils
Many of us will enjoy and use fresh beautiful scents within our bedroom. Our sense of smell is directly wired to the brain’s centres of memory and emotion. Cells inside the nose detect smells within our environment and send information to the brain via the olfactory nerve. This information is immediately decoded by amygdala and other regions within the limbic system of the brain, which control instant emotional reactions and memory.
Our emotional wellbeing and sleep can easily be affected by any type of scent or smell. In addition, some volatile substances emitted by candles, fragrance and burning incense sticks can damage our health. Paraffin wax for example is a petrol based wax where some studies suggest that paraffin increases the risk of developing cancers when frequently inhaled. Artificial and low-quality fragrances within incense sticks or scented candles and can trigger allergic reactions, often leading to sneezing, a runny nose or sinus blockage.
At KP∞Unity we advocate for the use of natural, organic and holistic approaches to enhance sleeping that nurture and rejuvenate our body. Lavender and Vetiver oil are excellent natural sleep enhancers for deep relaxing sleep. KP∞Unity´s trusted brand is dōTERRA as their essential oils are CPTG Certified Pure Therapeutic Grade® approved, which make them an excellent low-tox and healthy alternative.
Feng Shui Sleep Hygiene
In Feng Shui is it crucial to follow a good bedroom layout to create balance and harmony which enables us to relax. Each bedroom Feng Shui energy is quite unique because of the dynamics of the bedroom layout, placement of bed, dimensions of windows and doors, and its occupants.
The interior, such as mirrors or sharp angles that face the bed, can compromise our soothing sleep as they amplify restlessness and worries. Having a weak bed placement will likely result in lacking support in life, a feeling of being unprotected or vulnerable, and potentially struggling to enter the deep sleep phase, thus resulting in being tired and exhausted when waking up and compromising our immune system and productivity.
An auspicious bed placement is in the so-called commanding position and/or facing one of our personal enhancing Feng Shui directions. The bed should be positioned in a way that the door can be seen when laying in bed; however, it should not be directly in line with the door.
When having a healthy well-balanced bedroom, our personal Chi becomes nurtured, we sleep well and deep which allows us to replenish our immune system, and we attract and enhance our romance. For more Feng Shui hints and hacks to living in health, wealth and harmony follow me on Instagram or Facebook, and book your personal Feng Shui and Low-Tox consultation with me.
Clutter and Sleep Hygiene
A very simple but effective tip for a healthy bedroom is to declutter the bedroom. A cluttered room leads to a cluttered mind and vice versa, which causes stress. Having a look of simplicity and cleanliness, creates a feeling of calmness and ease, which is what we are striving for a restful night of sleep. Make sure you only have the items stored in your bedroom which create the feeling you would like to create. I suggest moving the days’ worth of washing and ironing to the laundry, to move the kids toys to the kids bedroom and to donate the clothes you no longer wear. If you have less stuff in your room, naturally you are less overstimulated, you have less to clean, clear away and maintain. KP-Unity can assist you with creating a mindset to own less and live more.
Blue Light & EMF
Exposures to electronics that emit electromagnetic fields – or EMFs, can interfere with the production of Melatonin and affect the body’s circadian rhythm. EMF exposures in the bedroom can also undermine your sleep cycles and cause any of the following symptoms such as tiredness upon awakening, heart palpitations, muscle pain and weakness, headaches, the feeling of tingles in the body and/or anxiety.
Ideally avoid having any electronic items in your room or at least unplugging all of your electronics such as your phone, alarm clock, WIFI router, laptop, TV and night lamp during sleeping hours, especially those near your bed. Wired electrical devices are one of the most important but overlooked elements in sleep disturbance. They emit electrical fields, even when turned off, which can disrupt your sleep pattern and undermine your immune system.
Avoid having any screen time at least one hour before bed to reduce your blue light exposure. Use an app like F.LUX which gradually changes the colour of your computer or phone screen to match the time of day. Many within our team at KP∞Unity have been wearing blue light blocking glasses when working on their computers to reduce eyestrain and improved, deep sleep.
Food and Sleep Hygiene
Do not underestimate the influence food and nutrition have on your sleeping behaviour. Diet is multifaceted, and it is important to understand that can have either negative or health enhancing effects which of course depends on what we eat, when and how often during the day, or even over a longer period in time.
Many people have experienced how caffeinated drinks (Coffee, Green Tea, Energy Drinks, Cola) and spicy food can keep us up at night, as these increase our sympathetic nervous system and metabolism. Alcohol on the other hand suppresses our nervous system. However, as alcohol and caffeine are detoxified by the liver, which according to traditional Chinese medicine is most active between 1 and 3 am, we might experience disrupted or unsatisfying sleep.
There are several foods and drinks though that may help regulate sleep-hormones and brain chemicals such as Melatonin and Serotonin. It is best to consume these them 2–3 hours before bed. Having Kiwi Fruit after dinner is likely to improve sleep because of their antioxidant properties as well as containing a high concentration of serotonin. Another recommendation is having a cup of antioxidant rich chamomile tea before bed as it promotes sleepiness and improves overall sleep quality.
Chinese Meridians, Body Clock & Sleep Hygiene
In order to ensure holistic wellbeing it is also important to pay close attention to your personal Chi. Chi flows within and through our body mainly through the twenty meridians. When experiencing chronic and ongoing sleep issues it is recommended to explore any potential imbalances the body’s energy system and internal organ clock may have, as the flow of Chi should be positively synchronised and maintained. Some traditional Chinese medicine practitioners highlight that the most common sleep imbalance is related to the liver which is between 1am and 3am. The liver is critical to detoxing our body and represents the Element of Wood. When the liver is over-active for example, it will on the one hand weaken the kidneys (Element of Water), as well as diminish our breathing ability by affecting the Lungs (Element of Metal).
KP∞Unity provides some recommendations on how you can re-balance and strengthen your overall Chi. However, if you have greater concerns we strongly encourage you to consult with a traditional Chinese Medical Practitioner, Acupuncturist, or Naturopath that you trust.
Human Design and Sleep Hygiene
According to the Human Design each person, as well as dogs and cats, have a unique energy system which is broadly classified into the five profile types Manifestor, Generator, Manifesting Generator, Projector and Reflector. High energy profiles such as Generators require different rest and sleeping strategies when compared to someone being low or non-energy profile types such as Reflectors. In order to determine your personal energy type or that of your pet you can visit Genetic Matrix where you can create a birth chart for free.
Final Comments
Embracing and practicing a healthy sleep hygiene is critically important to our personal and family health and wellbeing. If we want to live a prolonged life in health wealth and harmony we need to reflect on where and how we replenish and nurture ourselves. Because we spend so much time in our bedroom, we need to ensure this is a warm, welcoming and healthy space. To learn more and explore how you can make improvements to your health life follow me on Instagram or Facebook. Connect with me and book yourself a personal Feng Shui and Low-Tox consultation with me.