Sleep Actually Removes Toxins Right From Your Brain

Sleep, that elusive creature! None of us get enough of it. I know I certainly don’t sometimes with everything I’ve got planned and whatever else decides to pop up.

But, my friends, I’ve since learned that sleep does a lot of wonderful things beyond allowing me to function for another day. In fact, it looks like sleeping actually allows for the flushing of toxins from your brain, according to recent research.

Scientific American (https://www.scientificamerican.com/article/deep-sleep-gives-your-brain-a-deep-clean1/) reports that a study saw researchers monitoring brainwaves of 13 adults while they were sleeping using an fMRI, which measures brain activity by checking blood flow changes, and electroencephalography. They discovered that when people were in non-REM sleep, there were slow waves happening at the same time as blood flow and cerebrospinal fluid (CSF) changes. This suggests that the brain activity caused a blood flow change, which led to a reduced volume of blood on the brain, then CSF came in to full up the space.

Laura Lewis, a neuroscientist at Boston University who led the study, said the large CSF waves only appear in the brain during sleep. Researchers are hoping to study this effect further to see how it relates to brain health, especially when it comes to disorders like Alzheimer’s disease. People with these conditions have fewer slow brain waves, leading researchers to wonder whether they also have fewer CSF waves.

It’s time to sleep

The long list of benefits associated with good sleep keeps growing, and the same applies to the negative consequences of a lack of quality sleep. If you’re struggling to get your seven to eight hours a night, there are some things you can do to improve your odds.

If you haven’t yet reduced your nighttime blue light exposure, now’s the time to start. Blue light is the artificial light given off by many devices, including tablets and cellphones, and it tells your brain it’s time to stay up instead of sleep. If you can’t give up your late-night device use, activate blue light filters to reduce the blue light being given off by those devices at night. Many devices have a blue light filter built in, and if not, you can find apps to do the job.

You can also reduce daytime naps, reduce the amount of caffeine you drink at night, and start carving out your days so that you are leaving yourself with enough time to get your full hours of sleep.

Is Not Sleeping the New Smoking?

Sleep is one of those things that we have to do, but who among us gets enough of it? It doesn’t help that for a long time, we were acting as if needing to sleep was some sign of laziness!

The truth is that everyone needs sleep. Adults are supposed to get at least seven hours and teens need eight, according to the Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898). But most of us aren’t getting that, and a lack of sleep can really be a drag on our physical and mental health.

What a lack of sleep can do to you

Sleep deprivation can do everything from making you more susceptible to Alzheimer’s disease–the plaques associated with it drain from your brain while you sleep–to dinging your immune system and lowering your protection against cancer.

Even driving while you are low on sleep can be as bad as being drunk behind the wheel in terms of your mental state and behavior. The Centers for Disease Control and Prevention says that driving while fatigued makes you less attentive, hurts your ability to make decisions and slows your reaction time (https://www.cdc.gov/sleep/about_sleep/drowsy_driving.html).

On top of all this, the West has some cultural problems when it comes to sleep. We push “sleep less, do more” pretty often. Even if the words “don’t sleep” are never said, self-help gurus, business leaders and other influential people often offer advice that simply doesn’t leave room for enough sleep time.

Matthew Walker, a sleep neurologist with the University of California at Berkeley, recently said in a podcast that we are now with sleeping where we were with smoking decades ago (https://www.sleepdiplomat.com/). Despite all the evidence we had that smoking was bad for you, the public was still not aware and continued to smoke because the message had not been made clear.

As you work throughout the night with your phone in one hand and a cup of coffee in another, you’re probably struggling against the urge to sleep without realizing that you are already in a mental slumber due to the effects of sleep deprivation. It’s not lazy to make sure you sleep eight hours each night, but it is irresponsible to ignore your personal health and try to tackle important things while you are sleep-deprived.

Changing your sleep habits can be difficult, but it’s well worth it given the negative effects of sleep deprivation. Start making more time for your bed–and your health–by adjusting your routine today!

Why You Can’t Sleep

Sleep - Why You Can’t Sleep

If you follow much on social media these days you will constantly see the personalities saying to hustle and grind. Don’t sleep. If you are successful, then you must only sleep 4 hours per night, right? No so fast. Sleep is one of the most overlooked keys in achieving optimal health. We must sleep. Sleep is the key to how we win in our daily lives. The ultimate secret to getting great sleep is found in some basic areas that we have found in science. The reason that sleep is important is that is when the body is regenerating for the next day, however, that is also when the body is eliminating toxins from the previous day. Even if you are eating an anti-inflammatory diet any people that struggle with anxiety and depression do so because they can’t sleep. They can’t sleep because when we sleep, we also dump and eliminate our emotional toxins as well. 

Ever hear the phrase, “joy comes in the morning?” 

It is true. Our sleep is a form of daily medicine that can help us thrive in the middle of all that we do. We get sick for 2 main reasons according to the CDC. I get asked often about sleep. We lose our health due to emotional toxicity and environmental toxins. Both of these are heavily worked on by the body during our sleep time. So lets dive into why you can’t sleep and how to overcome it. 

1.You Can’t Forgive
Bingo. This is the big one. We all have hurts. We all have pain. When we hold on the unforgiveness, then we place ourselves in a prison. Learn to forgive whoever for whatever. You will immediately reap the benefits in your sleep. 

2.You Are On Your Device At Night
Our sleep hormones like melatonin are heavily affected by the blue light that comes off of our phones and computer screens. Shut it down after 9 and don’t carry it into bed. 

3.You Don’t Eat Before Bed
What!? Yes, eating before bed is a great habit. When we sleep, our blood sugar can drop and impact our ability to stay asleep. This doesn’t mean eat some ice cream every night. The best choices are 2 eggs, a handful of nuts, a protein shake with water, or some other kind of protein or fat just before bed. This will stabilize the blood sugar and also help you stay fast asleep. Also magnesium tends to be a key mineral we are deficient in. A good overall mineral complex blend like our Mineral Balance will help be a great support for better sleep. 

Follow these simple steps and aim to get your sleep for 6-8 solid hours per night. It will make an amazing difference in your health !

Top 5 Natural Ways To Sleep Better

Sleep - Top 5 Natural Ways To Sleep Better

Out of all the conditions that we frequently see in our Coaching Centers, I would have to say that lack of sleep is close to being at the top of the list. Insomnia is becoming an epidemic with many people today. What is the root cause of it? The main issue with people not being able to sleep lands in the category of the stressors and schedule that many people keep each day. When we have an imbalance in any area of our life, it causes there to create the potential for us not be able to get into a natural sleep rhythm. Sleep is ultimately needed for several core reasons. 

1.Sleep Detoxes Our Body
Sleep is necessary because it allows our body to get rid of toxins and wastes that have gathered during our daily routines for empowering your health. The body then rids itself through the urine. It also helps the nerve impulses to have better connectivity, which will improve memory and critical thinking. Hormones are also regenerated with high quality sleep. 

2.Sleep Prolongs Life
In a study published in 1899 regarding sleep, it was noted after studying those that lived to be over 100, sleep was a major part of their health routine. The best total sleep time is between six and eight hours. On my show recently I talked about how the average Centenarian slept seven hours. It was also noted in a separate study that women who slept nine or more hours increased their mortality rate by 50%! 

3.Sleep Resets The Hormones
Our metabolism, including the primary areas of our body, function on key hormones. Quality restorative sleep helps to reset and prime our essential hormones like testosterone, estrogen, growth hormone, progesterone, etc. When we get quality restorative sleep, our hormones are able to reset. 

4.Sleep Prevents Disease
A recent study at the University of Chicago showed that lack of sleep is one of the major causes of obesity. Those that sleep less than five hours increase their chance for cardiovascular disease by 40%. So sleep is very important for our fight against disease. 

5.Sleep Reverses Aging and Increases Energy
By increasing our sleep, we will increase our vitality and stamina. We gain the momentum that we need for each day when we can get into a better sleep pattern. 

So what do we do? We know now what sleep does for us. How do we get there? Really get there. Into a deep stage of sleep, without waking up 10 times to pee, actually feel rejuvenated the next day? 

I’m glad you asked. Here are my top 5 natural ways to get your best sleep. 

1.Consider Magnesium Before Bed
This is our most deficient mineral and it has a huge impact on our overall health. Just make sure you are getting the best type of magnesium. There are many kinds. I like glycinate and chelates the best. Magnesium calms the body and stabilizes brain health. 

2.Eat Some Protein
Why protein you might ask? Protein keeps blood sugar levels stable and stabilizes muscle while you sleep. 

3.Turn Off All Wireless
OMG… Yes I just said this. For real. Put your phone in airplane mode or turn it off. Unplug the house wireless router. There was a study done recently and our brains are heavily affected in the sleep cycle from wireless frequencies. 

4.Create The Batcave
Make the room you sleep in like a cave, Batman. The best sleep is created when there is no light or listening to any noises or sounds.. This allows key hormones like melatonin to be produced in the brain for best sleep. 

5.Avoid Caffeine
If you have any kind of sleep challenge, stop all caffeine after 2pm. Give your system time to normalize so you can get into a restful sleep.