By Vanessa Baldwin
Certified Quantum Clinician
If you want to have optimal health, quality sleep is imperative!
When we sleep we repair damaged cells through Autophagy. If your body is not sleeping well and repairing it, your body will become overburdened with pathogens and damaged mitochondria. No one wants that to happen so we need to clean our cells each night! If you want to optimize your health, sleep, repair systems, Autophagy, hormones and metabolic health follow this advice!
Your circadian rhythm (light/dark & wake/sleep cycles) dictate most of the processes in your physiology. When you align your light exposure and sleep cycles to match the light environment you’re living in you will win and improve your health all around!
We are not meant to live in a never ending summer where food is always abundant and the lights are never turned off! This is not how we evolved and creates circadian miss matches or chaos at the cellar level.
Here are my tips for getting quality sleep!
☀️ Good quality sleep begins with sunrise light in your eyes and skin. Your eyes and skin are laced with photoreceptors that entangle with light and send signals through your brain into the SCN (suprachiasmatic nucleus) to set your circadian rhythm and hormone regulation. When you watch sunrise with naked eyes it will put away your melatonin, and activate your cortisol as they’re opposing hormones. Try to have the first light you see each morning be sunrise.
UVA light which comes out after sunrise, is also important in this process as this replenishes melatonin. Melatonin is the body's major built-in antioxidant! It reduces inflammation, oxidative stress & reactive oxygen species. Each night we are meant to have a surge in melatonin. During this time our bodies clean up & repair damaged cells, mitochondria/DNA. Melatonin controls both Autophagy (cellular repair) & apoptosis (cell death). It’s imperative to increase your body's own melatonin production endogenously through our environment.
There are two ways to do this….
First we want to increase Intracellular melatonin that the mitochondria make based on exposure to infrared light. The best way to do this is getting sunlight on your skin. Sunlight is always 42% infrared. You can also do this through movement, sauna, cold therapy & red light therapy. However, the sun is free, easy & the best way!
Secondly, the best way to increase pineal gland melatonin is also controlled by light. Step 1 is getting sunrise light in your eyes/skin to help balance cortisol/melatonin patterns. Step 2 is UVA light in the eyes/skin to replenish your storage form by increasing your body's serotonin production which will later become melatonin. Step 3 is blocking artificial light at night as the serotonin you made earlier in UVA light will only become melatonin in the absence of light after sunset. So if you want to improve your sleep quality and health, seeing sunrise and UVA light with naked eyes is an imperative step!
🚶♀️🏃🏻♀️🏋️♀️ exercising outside daily is another way to improve sleep! Walk or jog, forget the gym, take your weights outside! Exercise has many health benefits but also helps your sleep improve 🙌🏻 Doing so outside in sunlight is best!
🥚🥩 Eat your last meal 4-5 hours before bed! Eating late stimulates cortisol (stress hormone) which suppresses melatonin (rest and repair hormone) . If you eat close to bedtime it messes with your circadian rhythm and blood sugar. Also, your body will be so busy digesting your food it will not get into Autophagy and will not repair while you sleep 😴
🕶 Block artificial light at night! When you expose your eyes and skin to artificial light (LEDs, screens & fluorescent) after sunset you activate cortisol and suppress melatonin. This is the incorrect signal and information you are giving to your cells! Do this chronically and your body stops repairing itself while you sleep and chronic diseases set in!
Watch the sunset with naked eyes grounded. Then keep your house as dark as you can. You can use red/orange light bulbs or candle/firelight. If you have to be exposed to artificial light, wear quality blue blockers and learn to keep your screens red with Iris technology and red filters. Wear orange glasses after sunset and red blue blockers are amazing to wear an hour or so before bed!
📕Do something calm and relaxing before bed like reading an actual book, mediation, light stretching or yoga! Let your body get into rest and digest! Avoid the news and anything stressful if possible!
Remove electronics from the bedroom as this will activate your body’s stress response while attempting to heal and repair. Turn off wifi at night with a kill switch or just unplug the router, keep all electronics out of the bedroom and unplug all electronics, like TVS, lamps and air purifiers.
Make your bedroom as dark, cold and quiet as possible! Sleep in a cave!!! Use ear plugs, black out shades and an eye mask! If you're a mouth breather you can try mouth taping as this will increase oxygen and repair throughout the body!
I hope you found this article helpful and are able to implement some of these practices into your daily routine! Go slow and make one new change at a time! Quality sleep, rest and repair processes are massive when it comes to health and healing.These tips will be life changing!
Quality blue blockers can be found at https://midwestredlighttherapy.com/
Code vanessa10 for a discount!
If you try all this and see benefits but still need more support to improve your health check out my website https://brightlightwellnesscoach.com/ to learn how I can support you with classical homeopathy and circadian biology!
Looking forward to supporting you on your health journey!
Certified Quantum Clinician
Podcast - The Quantum Connection