1. Your night time rejuvenation ritual
Sleep
Your night time rejuvenation ritual

2. Awake and sleep Yin and yang – play of opposites
Inhale and exhale (exercise)
To be fully awake, the body needs rest
If we are groggy during the day, and can’t sleep at night, we are obviously not in balance
What are the habits we can adopt in order to bring balance to the circadian rhythm of the body?

3. Circadian rhythm
Nobel prize in 2017 was awarded to scientists that explored the circadian rhythm
How are we in sync with nature?
How do we surrender to the rhythm of nature, and to our own internal rhythm?
When we are in sync with our circadian rhythm, we have stronger immunity, better focus and memory, less inflammation and chronic disease

4. Sleep hygiene
Early to bed and early to rise (10pm – 2am = detox mode of the body)
No blue light ( electronics ) at least an hour – maybe two - before bed
Meditate (“marinate” in good thoughts) before going to sleep
Ideally 3 hours between dinner and sleeping
Reduce dessert in the evening (sugar is a stimulant)

5. The Nervous System
Sympathetic (fight or flight) – alert, increases heart rate, muscles contract, bronchial tubes dilate, releases adrenaline, digestive juices slow down, originates in thorax and lumbar spine
Parasymathetic (rest and digest) – calm, decreases heart rate, muscles relax, bronchial tubes constrict, increased saliva and digestive juices, originates in sacral and cranial spine
Our culture overemphasizes action => more stress on sympathetic NS

6. The Vagus Nerve Controls the parasympathetic NS
The 10th cranial (wandering nerve/octopus)
Connects all major organs to the brain
Eyes, mouth, bronchi, heart, stomach, kidney, bladder, uterus (show vagus hold)
Vagal tone is vital in sleep and reducing addictive behavior/reducing craving
Vagul tone reduces inflammation, the likelihood of diabetes and cardiovascular disease

7. Healing the Vagus Nerve
Yoga, meditation, qi gong, chanting, humming (show exercises if there is time)
Acupuncture, massage
Yawning, breathing ( teach box breath)
TMJ alignment
Laughter, social interactions, friends
Splash cold water on face

8. Nutrition and Herbs To increase Vagul Tone – fats
B & B 12 (grass fed animals)
foods high in potassium – yams, potatoes, pomegranates, avocado, pumpkin, coconut water
Adaptogens – Tulsi (mood, energy, metal clarity)
Ashwaganda, Siberian Ginseng
Probiotics
Magnesium

9. Melatonin
The ‘sleep hormone’ – increased production when sleeping in cool rooms (17/18 degrees C)
Said to help immunity, bone density, weight control, brain health, migraine prevention
During shift work
When traveling
As a 3 month boost, particularly as we age

10. Dosages Generally 1 to 3mg is the ‘normal’ range
Often even 0.1 mg is enough, particularly when taking it over longer periods
5mg and more is counterproductive as it tends to have the opposite effect
It is safe to experiment with on your own!
For best results take in conjunction with daily Vitamin D

11. Other herbs There are many herbal supplements to support sleep.
Both Western and Eastern herbal medicine have excellent formulations to help you sleep and balance your Circadian Rhythm
Many of them are in conjunction with other benefits – supporting heart health, nourishing adrenals, balancing hormones
Please work with a professional herbalist