Yesterday I wrote about the importance of sleep and shared some of the commonly referenced remedies to help alleviate insomnia.

 Today I want to share the one suggestion that I think we most often miss, the one that may have the most significant impact.

 But first, I want to again mention…if you are experiencing other symptoms of hormone imbalance besides insomnia, the first place to start is with hormone testing and an experienced health care practitioner who can help you get back into balance. When your glands and hormones are out of balance, there are physiological reasons that prevent you from sleeping, no matter what you do to try to induce sleep.

 Back to the additional information…the hypothalamus in the brain regulates our circadian rhythm by instructing the pineal gland to produce melatonin during the night and serotonin in the daylight or sunlight. On average, this works out to be about eight hours of melatonin and sixteen hours of serotonin.

 Sunlight stimulates the pineal gland to produce serotonin. Serotonin is a natural, opiate-like chemical that is thought to promote relaxation and sleep, calm anxiety, and relieve depression. Serotonin production is also stimulated by such things as exercise, taking time to include doing the little things that bring you joy, and following a good diet.

 Lack of sunlight in the winter months, when we experience shorter days and more darkness, is thought to contribute to seasonal depression. However, serotonin production is inhibited year round when we are not exposed to natural sunlight, unfiltered by car and window glass.

 When spending time outdoors in the direct sunlight is not possible, the next best thing is utilizing “full spectrum” lighting, the closest thing we have to direct sunlight because of its ability to regulate melatonin and serotonin. According to David Olszewski, contributing author of Light Years Ahead:

 “On this planet we have to have the full spectrum of sunlight to live. This is how we evolved as a species. Sunlight is not just a bright light; it is part of the electromagnetic spectrum, best described as a rainbow. These 1,200 frequencies of light all act on some part of your body. They power the cells, regulate your biological clock and produce hormones in your body; they affect your metabolism; they give you the equivalent of vitamin C and vitamin D. When you’re not getting enough light, all these functions start diminishing, and cause depression of your immune system. We need these frequencies on an ongoing basis.

 A full spectrum light has a profile with 1,200 frequencies, and it is similar to sunlight, but it can only be produced in a fluorescent tube with a lot of expensive phosphors. Certain incandescent light bulbs…are sold as full spectrum, but they are not fluorescent and they are not full spectrum. They are merely coated to absorb the yellow. You can bend small fluorescent tubes and put them into sockets that will go right into your regular lighting, and the beauty of full spectrum (besides health benefits) is that they are so cool and low-cost running that they use one-fifth of the electricity of a regular bulb.”

 At the other end of the equation is melatonin. The pineal gland produces melatonin to induce sleep in the presence of two factors: 1) the right time, beginning somewhere around 9:00 pm, and 2) the presence of darkness. In the days prior to electricity, people went to bed when it got dark and arose when it became light. Today, how many people are in bed at 9:00 pm at night?

 Scientists now know there are “light receptors” behind the knees and in the eyes (even though the eyes are closed) that sense light and send signals to the body. Even though it is night, indoor lighting can be bright enough to inhibit the production of melatonin. Night lights, lights from digital clocks, and street lights penetrating through curtains all inhibit melatonin production.

 Based upon the above discussion, some additional suggestions you might try in support of restful sleep and normal body function include:

1)      Go to bed around 9:00 pm.

2)      Eliminate all sources of light so that your bedroom is totally dark. Test the degree of darkness by checking if you can see your hand when you place it in front of you.

3)       Spend a minimum of 10 -15 minutes a day in sunlight.

4)      When sunlight exposure is not possible, consider utilizing full spectrum lighting in your work or living space.

 Most sources recommend a bare minimum of seven hours of sleep at night, with eight hours preferred. Eight hours of uninterrupted, restful sleep will work wonders on the body’s restorative powers and hormone balancing, with the side benefit of also eliminating a huge chunk of stress from our lives.

This holiday weekend is a great time to take advantage of a little extra restful sleep. Happy holiday!  :  )

In reviewing the literature during the editing process of my manuscript, I have become totally overwhelmed with the epidemic of hormone imbalance that is upon us. My mind has remained stuck on the idea of: 1) identifying the root cause and then 2) figuring out some simple tools to help alleviate the root cause naturally and inexpensively.  What things can we do that will make a huge, positive impact on our health?

Let’s take insomnia, for example.

Insomnia is an extremely common complaint. Imagine the toll on the body, not to mention the quality of life, when we are not able to sleep night after night, month after month, year after year. 

The internet and health food stores are full of all sorts of supplementation remedies. However, the question I ask is, “What is the root cause resulting in the need for supplementation?

The hypothalamus in the brain regulates our circadian rhythm by instructing the pineal gland to produce melatonin during the night and serotonin in the daylight or sunlight. On average, this works out to be about eight hours of melatonin and sixteen hours of serotonin.

Sunlight stimulates the pineal gland to produce serotonin. Serotonin is a natural, opiate-like chemical that is thought to promote relaxation and sleep, calm anxiety, and relieve depression. Serotonin production is also stimulated by such things as exercise, taking time to include doing the little things that bring you joy, and following a good diet.

Lack of sunlight in the winter months, when we experience shorter days and more darkness, is thought to contribute to seasonal depression. However, serotonin production is inhibited year round when we are not exposed to natural sunlight, unfiltered by car and window glass.

When spending time outdoors in the direct sunlight is not possible, the next best thing is utilizing “full spectrum” lighting, found to regulate melatonin and serotonin, and the closest thing we have to direct sunlight.

According to David Olszewski, co-author of Light Years Ahead:

“On this planet we have to have the full spectrum of sunlight to live. This is how we evolved as a species. Sunlight is not just a bright light; it is part of the electromagnetic spectrum, best described as a rainbow. These 1,200 frequencies of light all act on some part of your body. They power the cells, regulate your biological clock and produce hormones in your body; they affect your metabolism; they give you the equivalent of vitamin C and vitamin D. When you’re not getting enough light, all these functions start diminishing, and cause depression of your immune system. We need these frequencies on an ongoing basis.”

 “A full spectrum light has a profile with 1,200 frequencies, and it is similar to sunlight, but it can only be produced in a fluorescent tube with a lot of expensive phosphors.” Olszewski cautions, “Certain incandescent light bulbs…are sold as full spectrum, but they are not fluorescent and they are not full spectrum. They are merely coated to absorb the yellow.” He further explains, “You can bend small fluorescent tubes and put them into sockets that will go right into your regular lighting, and the beauty of full spectrum (besides health benefits) is that they are so cool and low-cost running that they use one-fifth of the electricity of a regular bulb.”

At the other end of the insomnia equation is melatonin. The pineal gland produces melatonin to induce sleep in the presence of two factors: 1) the right time, beginning somewhere around 9:00 pm, and 2) the presence of darkness. In the days prior to electricity, people went to bed when it got dark and arose when it became light. Today, how many people are in bed at 9:00 pm at night?

Even though it is night, indoor lighting can be bright enough to inhibit the production of melatonin. Night lights, lights from digital clocks, and street lights penetrating through curtains all inhibit melatonin production. Light receptors behind the knees and in the eyes (even though the eyes are closed) signal the body to inhibit production.

To support normal body function, some cost effective, natural solutions include:

1)      Go to bed around 9:00 pm.

2)      Eliminate all sources of light so that your bedroom is totally dark. Test the darkness by checking to see if you can see your hand when you place it in front of you.

3)       Spend a minimum of 10 -15 minutes a day in sunlight.

4)    When sunlight exposure is not possible, consider utilizing full spectrum lighting in your work or living space.