5 Reasons To Use Ashwagandha For Sleep

 

by John Douillard

Some 50 to 70 million Americans have trouble getting a good night’s sleep, and new research has linked numerous health concerns to poor sleep. Brain lymphatics drain three pounds of toxins each year during sleep. The worse you sleep, the less efficiently the brain drains, and the less the brain drains, the less likely you will get a good night’s sleep. (1,2)
It is clear that the many shades of stress can dramatically affect one’s ability to sleep. Stress can alter the circadian clock, throw off blood sugar, flood the body with stress hormones, disturb the production of neurotransmitters, alter the microbiome and deplete the body’s energy reserves — all factors linked to healthy sleep.
Ayurveda suggests that sleep issues are linked to the body lacking energy reserves, rather than having too much energy. The Ayurvedic strategy for sleep is not to sedate an already exhausted body, but to rejuvenate and rebuild its reserves so that the body has the energy it needs to sedate itself and sleep deeply, naturally.
The Ayurvedic herb, ashwagandha supports healthy sleep by rejuvenating the body and addressing stress-related exhaustion. Ashwagandha (Withania somnifera) has emerged as one of the world’s most powerful adaptogens, which means it helps the adrenal system regulate hormones and helps the body cope with stress. In fact, “somnifera” in Latin literally means the “sleep inducer.”

5 Ways Ashwagandha Supports Healthy Sleep

1. Lowers Stress Hormones

One of the most well-understood pathways linked to sleep disturbance is the overproduction of the stress hormone, cortisol. According to our circadian clock, cortisol should naturally decrease in the early evening in preparation for sleep. Stress can overrule these rhythms and cortisol can stay elevated into the night and affect sleep success. Ashwagandha, in numerous studies, has been shown to help control and limit the production of cortisol as a result of stressful situations. (3)

2. The Worry Effect

When the body is depleted, not only does it not have enough energy to put itself to sleep, it will also not have enough energy to calm the mind during the day, causing unnecessary worry. Ashwagandha has been shown to positively affect the neural receptors responsible for receiving GABA, an important neurotransmitter in reducing neuronal excitability. Appropriate GABA levels are critical to settling the mind and offsetting the tendency to worry. (4)

3. The Blood Sugar Effect

One of the main reasons people wake up at night is because the blood sugar levels crash during sleep. The body is designed to burn fat at night, breaking the fast with breakfast. If blood sugar levels are unstable and fat burning is compromised, it can be difficult to sleep through the night. Ashwagandha has been shown in a number of studies to support blood sugar and lipid or fat levels already within the normal range. (5)

4. Toxic Brain Effect

With 4 billion pounds of toxins dumped into the American environment each year, it is important that we keep our natural detoxification pathways healthy. As environmental toxins are fat soluble, many of them find their way into the brain where they congest brain lymphatics that drain toxins during sleep. Poor brain lymph drainage is linked to poor sleep, and poor sleep is linked to poor brain lymphatic drainage. One study showed that glycowithanolide, a bioactive constituent of ashwagandha, induced an antioxidant effect in the brain and liver, which triggered a natural protective effect against heavy metal damage, shielding the body’s main blood- and lymph-cleansing organ. (6)

5. The Fat Burning Effect

Perhaps the most effective way to support healthy sleep is to optimize the body’s ability to burn fat. Fat is a slow burning fuel, which is required to provide the long-lasting fuel reserves to sleep deeply through an entire night. One the best measures of fat metabolism is the ability to lose weight or burn fat naturally. Studies suggest that ashwagandha supports healthy weight while under heavy stress.
In one study, 52 overweight adults were given ashwagandha or a placebo for 8 weeks. At 4 and 8 weeks, they gave the subjects the Perceived Stress Scale, Food Cravings Questionnaire Oxford Happiness Questionnaire, Three-Factor Eating Questionnaire and measured serum cortisol, body weight, and body mass index. The study showed positive outcomes on all counts, suggesting that ashwagandha root can be effectively used to combat stress and cravings, support mood and happiness, and support healthy body weight management in adults under heavy stress. (7)

Beating Stress During the Holidays

 

Today I am going to talk with you about how to cope with anxiety and stress during the holidays.  First of all where does this stress and anxiety come from?  For me personally the stress is building because I want to give the perfect gifts to my children and family and I feel this pressure to deliver the perfect Christmas to all.  This imaginary stress is really just pressure that we are putting on ourselves to give and outdo other people’s gifts. 

Now let’s think about this logically, Christmas is about giving not receiving and it is not supposed to be a time when you are anxious, it is supposed to be relaxing, peaceful, and happy time for family.  But let’s get real, we live in a modern world where the holidays are the opposite of relaxing.  We are stuck in long checkout lines in crowded malls just trying to make our loved ones happy.  For the most part this festive holiday has become a materialistic day of spending and most people only give because it is expected of them.  Of course we spend money on gifts for our loved ones but there is also the pressure of giving to certain people because it is expected of us.  How can we cope with all this holiday pressure?  What is the solution?  Well I have been thinking on this a lot lately and the answer is going to be different for everyone because many people feel pressure for different reasons. 

Here are some of the best remedies for holiday stress:

Many people are extra stressed during the holidays because they live north of the equator and are borderline (SAD) Seasonal Affective Disorder.  This disorder occurs because of the lack of direct sunlight and this decreases the production of serotonin a feel good chemical secreted in the brain.  To ease SAD symptoms, spend time outdoors or near a window on sunny days and aim to be outside in the fresh air and sunlight for at least 30 minutes each day.  Try to expose your arms if possible as the direct sunlight will help to increase serotonin production.  If you have severe SAD you may require phototherapy (a treatment using a box that emits full-spectrum light).

Certain essential oils have an uplifting effect on mood.  Some of the best essential oils to use are lemon, orange, lemongrass, lavender or clary sage.  These essential oils stimulate your olfactory senses and bring back memories of happy times.  Who can be sad when they smell the invigorating smell or fresh lemons or oranges?  Simply apply a few drops on your palms and inhale or your can rub them into your pulse point for all day aromatherapy.  Try it out see how it can brighten your day. 

 

Incorporating more exercise has been my go to holiday stress relief technique.  During the holiday’s many people stop exercising outdoors because of the cooler temperature but they are doing themselves a great disservice.  Moving your body is one of the best ways to increase production of naturally occurring endorphins, they give your body an exhilarating feeling and also create the release that we are not getting when we do not sweat and exercise.  Get to the gym, go for a power walk, get in a yoga studio or just turn on your favorite Utube exercise.  There are endless options when choosing your preferred exercise method, just make sure to prioritize this because it could be exactly what your body is craving. 

Getting at least 8 hours of sleep is another good way to combat stress.  When our bodies are constantly exhausted, rushing around and sleep deprived it kicks up our cortisol and stress hormones a notch.  Making sure that you get adequate sleep will help you to deal with the extra load of holiday stress.  Be sure to turn electronics off a few hours prior to sleep because the blue light that is emitted from electronics will interfere with your body’s natural circadian rhythms.  Blue light is also something that the sun emits and our bodies become confused when we are constantly exposed to it.  Try to sleep in a completely dark room, in loose fitted clothes with cooler temperatures and no noise whatsoever. 

Incorporating breathing exercises during peak feelings of stress can be a life saver.  When we are depressed or anxious we tend to have shallow mouth breathing as opposed to deep inhalation through the nose and out the mouth.  Remembering to inhale from your nose and exhale from your mouth in slow breathes which will increase the amount of oxygen in your brain and blood and give you an natural sense of relaxation and relief.  Taking 10 slow breathes inhaling from your nose and exhaling from your mouth in even amounts and repeating an uplifting affirmation.  I like to say to myself, “I am inhaling love and exhaling fear.”  Just be sure that your affirmation is uplifting and fitting to your particular situation. 

 

The simple aspect that we have gifts to buy, meals to cook, plays to attend and social gatherings planned each day is a burden to us because we do not have any time to unwind.  Saying no to one event that you really don’t want to attend is a god send.  Don’t worry about disappointing this one person because after all we can’t make everyone happy.  Choose carefully the events that you must attend and others can be skipped.  We are not super humans and saying no can in the end really be a gratifying experience. 

 

Be sure to cook as many nourishing meals at home as possible.  When we are on the go nonstop and eating out our bodies become under nourished and this alone can lead us to succumb to the flu and colds.  This is a very important time to cook warm soups, stews, eating seasonally with root vegetables and hormone free and antibiotic free, vegetarian feed animals.  A good source of fat is also something that our bodies need and crave during this time of year.  Traditionally we were in hibernation mode and it was in our best interest and survival to eat fats, drink warm fluids and rest during the cold winter months. 

 

I hope that these suggestions and tips will help you to have the most relaxed holiday season possible.  Remember that it is so important to take care of yourself during this time of year.  You cannot give if you are not healthy, well rested and as happy as possible.  Giving to yourself is essential at all times of the year. 

5 Tips For A Strong Immune System This Holiday Season


The autumn and winter months are the time to release the long, active days of summer and turn within, becoming more mindful and reflective as the days become shorter. The seasonal shift may also leave you vulnerable to illness if your immune system is weak, so it's important to get a handle on stress and focus on healthy nutrition to stay well this season.
As a naturopathic doctor, I recommend these tips to my patients to support their immune system naturally. They are guaranteed to help you stay well through fall, winter, and into spring.

1. Focus on fresh, local, and seasonal.

Fall is the season of warm, earthy foods like apples, turnips, pumpkins, parsnips, yams, winter squash, mushrooms, sweet potatoes, pears, and elderberries. When we eat with the seasons, we are aligned with the healing energies that those unique foods bring. To become more rooted and grounded as we head into colder months, focus on warming spices, soups and stews, pilafs, and roasted vegetables. It's easy to build a strong and healthy immune system by simply checking out your local farmers markets, which will showcase the lovely array of autumn and winter fruits and vegetables!

2. Get moving in the morning.

Seasonal changes can have an impact on your mood, which can affect your workouts and your ability to get regular exercise. People who participate in daily exercise are 25 percent less likely to develop symptoms of seasonal affective disorder, and this translates into less depression and less overeating. Getting fresh air and outdoor exercise is supportive to your overall health, and making it a morning priority will help you maintain your fitness momentum. Leave your evenings free for snuggling on the sofa or in front of a warm fire with the people you cherish!

3. Incorporate more self-care.

Your ability to show up in life and help others is directly related to how much care you provide for yourself. Make seven to nine hours of sleep your focus every night, as this one habit can affect your well-being more than almost anything else—especially during the colder months. People with chronic stress tend to have weaker immune systems and are more prone to anxiety, depression, and insomnia, which can lead to a cascade of health problems. Lower levels of stress mean a healthier immune system. Allow yourself a routine self-care ritual like a nightly lavender bath or a weekly massage, acupuncture treatment, or restorative yoga session. You can also try a warming sock treatment; this age-old hydrotherapy treatment will stop a cold before it starts.

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4. Slow down and reflect.

Start bolstering your immune system now by listening to your body and taking cues from the weather outside. This is the time to reflect on and release the things that no longer serve you or bring happiness to your life. Meditation and self-reflection are vital to this season as we allow ourselves the space to make changes. Researchers found that mindfulness meditation affects the regions of the brain that control immune function and increase levels of circulating antibodies that identify and eradicate pathogens like viruses and bacteria. Sitting in stillness will not only encourage a greater sense of well-being, but it will help support immune function through the fall and winter months.

5. Use alternative preventive herbs and supplements.

Consider having weekly B12 and other vitamin and mineral injections to bolster your immune system and help maintain steady energy levels. Studies show that vitamin B12 and B6 deficiencies can inhibit both cell-mediated and humoral immunity, making it difficult for the body to respond to invading pathogens. Many of my patients report that while receiving B12 and other vitamin injections, they remain healthy while everyone around them suffers with the seasonal cold or flu. There are also a wide array of botanical medicines that have traditionally been used at the onset of a cold or flu. Herbal tinctures made from echinacea, elderberry, osha, and astragalus are good examples of herbs that are thought to help shorten the duration of the infection.
By following a healthy protocol like the one outlined above, you can build immunity naturally and make the most out of these warm, cozy, and transformative months of the year.