August 2024

Seasonal Living

• Embrace Summer
• How To Avoid Heat Exaustion
• Summer Insomnia
• Herbal Summer Skin Care

Seasonal Living – Summer Insomnia

When people speak of connecting to nature, they miss the point. We are part of nature. Wilderness lives in the blood that runs through our arteries and the wind that fills our lungs. 

The circadian cycle

The circadian cycle, meaning “about a day,” refers to our internal clock, which regulates physical, mental, and behavioral changes over 24 hours. It is influenced by light, darkness, food intake, stress, physical activity, social environment, and temperature.

Circadian cycles are present in most living organisms, including animals, plants, and microorganisms. In humans, almost every tissue and organ operates on its own internal clock, all synchronized to the daily cycle of day and night.

The human circadian cycle is set by the first rays of sunlight, which color the sky blue. The blue wavelength triggers the production of cortisol in the brain, waking us up in the morning. Cortisol levels continue to increase until midday when the sun is high in the sky. When the sun begins its downward journey toward the west, cortisol levels start to decline. As cortisol levels decrease, melatonin levels increase, prompting yawning and sleepiness.

Day & Night

The effect of sunlight on our body is profound. When the retina is exposed to sunlight, it directly informs the hypothalamus, triggering a chain of effects.

• The release of cortisol, which keeps us alert.
• Increase in appetite and digestion
• An increase in metabolic rate leads to higher body temperature.

Darkness, on the other hand, causes:

• The release of melatonin makes us feel tired and sleepy.
• Decrease in metabolic rate as the body anticipates less exertion of energy, leading to lower body temperature.
• Appetite loss and compromised digestion because the body doesn’t anticipate a meal.

Summer insomnia

Prolonged exposure to sunlight during the summer can delay melatonin production, leading to delayed sleep disorder. This condition occurs when people have difficulty falling asleep at their usual sleep time and, therefore, have difficulty getting up in the morning when they need to get to work or school.

• People with an existing tendency toward circadian cycle disturbances are more inclined to experience insomnia in the summer. These people are:
• Teens whose internal clock is already inclined to stay up late and wake up later.
• Elders often experience an alteration in their circadian cycle, leading to early awakening time.
• Night owls, people that are genetically prone to “jetlag”.
• People who struggle with mental conditions such as depression and bipolar.

Why is it important?

You need about seven to nine hours of a good night’s sleep for your body to rejuvenate. Sleep debt, the condition where people get fewer hours of sleep, is associated with:

• Brain inflammations lead to brain fog, memory loss, and dementia.
• Mood disorders, specifically irritability and depression.
• Metabolic conditions including increased appetite, sugar cravings, insulin resistance, and diabetes.
• Compromised immune system functions that lead to systemic inflammation and reoccurring disease.

Tips for a good night’s sleep year-round:

• Keep it simple in the bedroom – Design your bedroom as a sanctuary for sleeping, minimizing distractions.
• Cool it down: The sweet spot temperature for sleep is between 68-72F.
• Create a routine – A routine helps your brain anticipate what’s gonna happen and react accordingly. If you go to sleep at the same time every day, you will fall asleep easily.
• Avoid stimulants – Caffeine, nicotine, and even herbal stimulants interfere with your ability to sleep. If you struggle with insomnia, you want to avoid stimulants either altogether or stop using them by noon.
• Avoid power naps. While mid-day naps benefit some, long naps can “steal” your night’s sleep.
• Morning sun exposure – Spending 15 minutes in the sun early in the day can set the stage for the release of melatonin later in the day.
• Shake your buddhi – While exercise can help decrease insomnia, it can increase body temperature and alertness if done too close to bedtime. While mornings are best for cardio and weights, yoga is more suitable for the evenings.  
• Avoid screens – Screens emit blue light that triggers your brain to believe it’s time to be alert.
• Keep it dark—Use shatters, heavy curtains, or eye masks to keep your bedroom dark at night and early in the morning.

While supplements and herbs can help support sleep disruption in the summer, the first step to building health always starts with increasing awareness of one’s body’s needs and applying lifestyle changes that can nurture one’s relationship with nature.