Hey, I’m Dr. Axe, and welcome to Transformation TV. Today I’m going to be talking about Circadian rhythms and sleep. You may have heard the term Circadian rhythms before, but it’s all about the process of your body and how your body is in tune to your entire environment. And so if it’s light out, if it’s dark out, if you’re in a certain environment, it actually affects the way your organs function, and affects the way you sleep. And so we’re going to go through sleep and Circadian rhythms today.
I want to start off by talking about sleep though. The average person should be getting 8 to 10 hours of sleep a night, and for some people that may even seem like a lot, because a lot of us sleep around five to seven hours a night. A recent research study came out, and they said if you sleep less than seven hours a night, your chance of getting sick with a cold or flu goes up by 300. So if you’re not sleeping, that’s going to cause you to get sick faster than anything, so you’ve got to get some good quality sleep. So whether.
You’re a good sleeper or a bad sleeper, let’s get into this. Let’s talk about what can interfere with your sleep patterns. One thing is if you’re vitamin and mineral deficient, specifically if you’re deficient in magnesium, vitamin D, omega3 fat, it will cause sleep deprivation. Number one though is magnesium. So if you’re having a lot of trouble sleeping, you can actually try supplementing with a magnesium calcium combo, or just magnesium. Typically 300 to 500 mg a day of magnesium will help you sleep better. Also doing omega3 fats like cod liver oil, and vitamin D, also.
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Very important for sleep patterns. Because omega3 fats and vitamin D help balance out your hormones which is very, very important. One other thing, exercise. If you’re not exercising it’ll affect your sleep, even if you’re just doing 5 minutes of exercise a day or get out and walk for 10, 20 minutes will help your body sleep. Sometimes when you’re laying there in bed, your body is saying to itself, I didn’t move all day, I didn’t exercise, and that will slow off your sleep patterns. One of the big reasons for that though is while you sleep your body balances hormones,.
Also while you exercise your body balances hormones. So when you’re exercising, your body starts producing a hormone called serotonin and it’s known as your good mood hormone. And so your body starts really balancing out and flooding out all these neurotransmitters which your body expects to be done everyday, and if that doesn’t happen, it will throw off your hormones while you’re sleeping. And so exercise is also very important when it comes to sleep. Also making sure you’re in a cold environment. If it’s really hot that can throw off your.
Sleep patterns Now let’s talk about Circadian rhythms. Circadian rhythms are basically dependant upon where the sun is in the sky, how light, how dark things are. And I can get into a lot of detail in here, but just to keep it pretty basic, Circadian rhythms, the thing that’s most important with them is based on light and dark. So have you ever tried sleeping in a very bright room It’s not easy to do. In a darker room it’s always easier. But here’s how this works. Light that floods into your body, it first goes in through your.
Retina, and that light then goes to what’s called your hypothalamus, and your hypothalamus sends signals to your pineal gland that your body needs to produce melatonin. So the pineal gland in your brain starts secreting melatonin. And melatonin is known as your sleep hormone, so it’s very important. Now what can happen if it’s not dark or light out, and if you’re going to bed very late or if you’re trying to go to bed in the middle of the day and sleep, it’ll really throw your body off, because your body gets in rhythms and patterns. Your body likes habits, but.
Your body likes rhythms. For instance, ideally you’d go to bed somewhere like 9, 1000, and wake up at 600. So let’s say 8 hours. Go to bed at 10, and wake up at 6. Your body could get used to that, your body would like that. Obviously when it’s dark out, naturally when the sun is down, that’s when your body should be sleeping as much as possible, and getting 8 to 10 hours of sleep a night is going to be best. But that’s when the sun is down. But when the sun is up, that’s when you should.
Be sleeping. I know people have different work patterns, so you may be a person who works all night, you may be a student, and everyone else around you is staying up late. But the more you can sleep when it’s dark out, the better it’s going to be for your body in adapting to its surroundings. Also in terms of Circadian rhythms, some great studies have been done. They did a study on students, and they found if students got outside in the light earlier on in the day, it helped.
Their mood, and actually helped them study, and focus better. They said, if you just wake up, and you’re just around the general lights in your house, those yellow lights, it really affects your mood, and you can’t focus as well throughout the day. There’s something called full spectrum lights, and those are lights that are more white in nature, they give off almost a bluish color, and those are similar to the colors of the sun. The sun actually gives off more of a blue light, and if you get out in the sun, that.
Actually naturally helps your body balance out those Circadian rhythms, and helps with your body’s natural hormone response. If that’s not happening, if you’re not out in the sun at all during the day, you definitely want to get some full spectrum lights in your house, which means the whiter bluer light on the full spectrum light. You can even go to a website it’s called fullspectrumsolutions or look up full spectrum lights on the internet. There are even a lot of stores that will have the full spectrum, the whiter, the bluer light.
Again, I would get those in your house, and actually get around those in the morning. It’s actually going to help balance your Circadian rhythms. Now what happens is, while you’re sleeping, melatonin should be high, and a hormone called cortisol should be low. Melatonin is known as your antiaging hormone, cortisol is known as your aging hormone. What can happen, if your emotional stress is very high throughout the day, and you continually stay stressed during the evening, cortisol will stay up, and melatonin won’t get as high as it should be. And because melatonin and cortisol are.
Always going like this, it’s like a teeter totter, like a balance beam. So you’ve got to stay balanced with the two. When you’re sleeping melatonin should be high and cortisol should be low. During the day, cortisol should be a little higher and melatonin should be lower. But if you’re stressed all day that cortisol can keep going, so reducing stress is another key factor when it comes to actually sleeping better. So any way you can, write down the things that bring you joy, write down the things that stress you out, build more joy.
And peace in your life, try and eliminate the things that are causing stress in your life. Just write those down on a sheet of paper, that’s also really going to help. And the last thing here I want to talk about when it comes to Circadian rhythms, is taking a power nap. I’ve been doing a lot of research, and I’ve been reading and they say that taking a power nap, and that’s a nap that lasts 15 to 40 minutes, ideally the nap would last about 30 minutes exactly or in that time frame. If you can take a 30 minute nap in the middle.
Of the day, studies have shown that you’re way more productive, your energy levels will go up later in the day. So a couple of ways to do this. Maybe during your lunch you go out to your car, and take a snooze. If you work around your home, lie down for about 20 to 30 minutes, just set your iPhone or watch to wake up at that time. But if you get a small little break in the middle of the day, it takes your brain about 15 to 20 minutes to reorganize itself, and.
Kind of reshuffle. So if you get about a 20 to 30 minute nap in the middle of the day, it’s a great way to kind of rejuvenate yourself, it’s called a power nap. And the other great thing about it is, all studies have shown, it doesn’t throw off your Circadian rhythms at all. One last thing about Circadian rhythms your body will detox and balance hormones at certain times. So typically it’s shown that from 11 to 100 in the morning, that’s when your liver detoxes, and some of your organs detox. Earlier in the morning that’s our around 4 and 600.
A.m., that’s when your body starts producing testosterone, your hormones start getting balanced as well. And so even your organs have different Circadian rhythms as well. It’s pretty amazing how the body works. So here are your action steps for this week. Number one, try and go to bed a little earlier. If you can, be in bed by 10, wake up about 630 or 7, that would be ideal. Everybody is different, but try and get eight hours of sleep. And then go through your life and see, what am I doing What could be throwing off my sleep patterns Because remember, sleep.