29/10/2025
Sleep isnโt just rest.... itโs restoration, detoxing, repairing, and recalibration.
While you sleep your body shifts into healing mode ~ repairing damage, processing the dayโs biochemical stress, and orchestrating detox and regeneration!
๐๐๐๐ฉ ๐๐๐ฅ๐ฅ๐๐ฃ๐จ ๐ฟ๐ช๐ง๐๐ฃ๐ ๐๐ก๐๐๐ฅ
( This information is from Pete Wurst)
๐งผ Brain Detox (Glymphatic System): At night, your brain cells shrink by up to 60%, allowing cerebrospinal fluid to wash away metabolic waste, including beta-amyloid and other neurotoxins associated with cognitive decline.
๐ Mitochondrial Repair: Damaged mitochondria (your cellular batteries) are cleaned up and recycled through mitophagy. Without sleep, mitochondrial function declines, leading to fatigue and poor cellular performance.
๐ Hormone Reset: Melatonin rises (triggered by darkness), cortisol lowers, growth hormone peaks, and s*x hormones are rebalanced. Without proper sleep, thyroid, insulin, estrogen, and leptin all go haywire.
๐งฌ DNA Repair & Cellular Healing: Your body repairs oxidative damage from toxins, stress, EMFs, and inflammation. Without this nightly repair, aging accelerates and chronic disease risk rises.
๐ก๏ธ Immune Regulation: Your immune system uses deep sleep to sort, tag, and remove abnormal cells. Natural killer cells peak. Poor sleep weakens immune surveillance โ opening the door for infections and even cancer.
๐ซ Liver Detoxification & Bile Flow: Your liver works in sync with your circadian rhythm and does most of its detoxification and filtration work at night โ particularly between 1โ3 am (as noted in Traditional Chinese Medicine). During deep sleep, the liver:
โข Filters the blood
โข Processes toxins, drugs, and hormones
โข Produces and recycles bile (crucial for fat digestion and toxin elimination)
โข Converts stored glucose for stable blood sugar overnight
If you're not sleeping during this window โ or your sleep is fragmented โ liver detox slows, toxins recirculate, bile becomes sluggish, and hormone clearance suffers. Over time, this can contribute to estrogen dominance, poor digestion, histamine issues, and morning fatigue
๐๐๐๐ฉ ๐๐ก๐๐๐ฅ ๐ฟ๐๐ฅ๐ง๐๐ซ๐๐ฉ๐๐ค๐ฃ ๐ฟ๐๐จ๐ง๐ช๐ฅ๐ฉ๐จ
Even one poor night of sleep reduces insulin sensitivity, raises cortisol, increases inflammation, and impairs memory. Chronic sleep deprivation has been linked to:
โข Brain fog, depression, and anxiety
โข Weight gain and leptin resistance
โข Autoimmunity and gut permeability
โข Infertility and low libido
โข Detox stagnation
โข Cardiovascular risk, blood pressure issues, and metabolic syndrome
โข Hormonal burnout, especially in women over 30
๐๐ค๐ฌ ๐ฉ๐ค ๐๐๐ฉ ๐๐ง๐ช๐ก๐ฎ ๐๐๐จ๐ฉ๐ค๐ง๐๐ฉ๐๐ซ๐ ๐๐ก๐๐๐ฅ: ๐๐๐ ๐๐ค๐ค๐ฉ-๐พ๐๐ช๐จ๐ ๐๐๐ฎ
Hereโs a step-by-step guide to creating the kind of sleep that heals you at the cellular, hormonal, and neurological level:
๐ญ. ๐ฐ๏ธ ๐๐๐๐ช๐ก๐๐ฉ๐ ๐๐ค๐ช๐ง ๐๐๐ฎ๐ฉ๐๐ข
โข Your bodyโs circadian rhythm is regulated by light exposure and time-based cues. When you sleep and wake inconsistently, your bodyโs hormonal flow (especially melatonin and cortisol) becomes disorganized โ leading to insomnia, fatigue, hormone imbalance, and poor detox.
โข Aim to be asleep by 10:00โ10:30 p.m., when melatonin production naturally rises and liver detox begins (in Traditional Chinese Medicine, liver time is 1โ3 a.m.).
โข Avoid โsocial jet lagโ โ even a 1-hour shift on weekends confuses your internal clock.
โข Natural light upon waking triggers a cortisol spike (healthy in the morning) and begins the melatonin cycle for that night.
๐ฎ. โ๏ธ ๐๐๐ฉ ๐๐ค๐ง๐ฃ๐๐ฃ๐ ๐๐ช๐ฃ๐ก๐๐๐๐ฉ
โข Sunlight entering your eyes (not through glass or sunglasses) activates the suprachiasmatic nucleus (SCN) in your brain, setting your internal 24-hour clock.
โข Serotonin is produced from morning light, which later converts to melatonin at night โ so poor morning light = poor sleep.
โข Cloudy day? Youโll still get 10,000+ lux of brightness outdoors vs. only ~500 lux indoors.
โข Bonus: grounding while in the sun (barefoot on grass, dirt, or sand) adds an anti-inflammatory charge to your body and helps reset disrupted rhythms.
๐ฏ. ๐ก ๐ฟ๐๐ข ๐๐๐๐๐ฉ ๐ผ๐๐ฉ๐๐ง ๐๐ช๐ฃ๐จ๐๐ฉ
โข Artificial blue light from screens, LEDs, and overhead lighting tricks your body into thinking itโs still daytime โ blocking melatonin and keeping your nervous system alert.
โข Swap bright lights for red or amber bulbs, or use salt lamps and candlelight after sunset.
โข Wear blue-light blocking glasses (amber or red lenses) if screen use is unavoidable.
โข Even a nightlight or digital clock in your room can suppress melatonin by 30โ50%, leading to lighter sleep, fewer dreams, and more night wakings.
๐ฐ. ๐ฅ ๐๐๐ฉ ๐๐ฉ ๐ฉ๐๐ ๐๐๐๐๐ฉ ๐๐๐ข๐
โข Late-night eating spikes insulin and signals the body that itโs still โactive daytime,โ delaying melatonin release and liver detoxification.
โข Going to bed hungry can cause blood sugar crashes, which your body responds to with a spike in cortisol and adrenaline โ often triggering 2โ4 a.m. wakeups.
โข If this happens, a light protein + fat snack (e.g., nut butter, hard-boiled egg, warm bone broth with collagen) can stabilize overnight glucose.
โข Avoid high-carb or sugary snacks before bed โ they cause a crash and trigger night wakings or vivid dreams.
๐ฑ. ๐ก๏ธ ๐๐ฅ๐ฉ๐๐ข๐๐ฏ๐ ๐๐ค๐ช๐ง ๐๐ก๐๐๐ฅ ๐๐ฃ๐ซ๐๐ง๐ค๐ฃ๐ข๐๐ฃ๐ฉ
โข Cool temperatures (65โ68ยฐF) help your core body temp drop โ a critical signal to initiate sleep. Warmer temps interfere with this drop and reduce deep sleep.
โข Sleep in total darkness โ use blackout curtains or a sleep mask. Light triggers your pineal gland to reduce melatonin even through closed eyelids.
โข EMFs can disrupt brainwave activity and heart rate variability. If sensitive, turn off your Wi-Fi, avoid charging electronics by the bed, and consider shielding solutions.
โข Synthetic bedding or memory foam mattresses often off-gas (release) VOCs (volatile organic compounds). Opt for natural fibers like cotton, wool, latex, or organic bamboo.
โข Mold spores and mycotoxins are common in humid or old bedrooms and can disrupt breathing, histamine, and brain repair during sleep.
๐ฒ. ๐งโโ๏ธ ๐๐๐ฃ๐ ๐ฟ๐ค๐ฌ๐ฃ ๐๐ง๐ค๐ฅ๐๐ง๐ก๐ฎ
โข Sleep onset requires a shift into parasympathetic โrest-and-digestโ mode โ something most people donโt experience after a hectic day.
โข Create a consistent evening ritual: warm bath, herbal tea, soft music, oil massage, stretching, journaling, or breathwork.
โข Castor oil packs over the liver or abdomen help increase parasympathetic tone and reduce inflammation.
โข Try vagus nerve stimulation: humming, gargling, alternate nostril breathing, or gentle neck massage.
๐ณ. ๐ฟ ๐๐๐ฉ๐ช๐ง๐๐ก ๐๐ก๐๐๐ฅ ๐๐ช๐ฅ๐ฅ๐ค๐ง๐ฉ๐จ (๐๐๐๐ฃ ๐๐๐๐๐๐)
Use natural remedies with respect โ start with terrain and rhythm before layering supplements.
โข Magnesium glycinate or threonate: calms the HPA axis and relieves muscle tension. Threonate crosses the bloodโbrain barrier for cognitive calming.
โข L-theanine: an amino acid found in green tea that increases alpha brain waves and enhances calm focus. Great for sleep onset without grogginess.
โข GABA: helpful for racing thoughts and people with trauma-based insomnia. GABA is your brainโs primary inhibitory (calming) neurotransmitter.
โข Glycine: supports temperature regulation and can help with falling and staying asleep.
โข Botanicals: lemon balm, chamomile, passionflower, skullcap, California poppy, or valerian can be used in teas, tinctures, or glycerites. Rotate herbs every few weeks to maintain sensitivity.
โข Melatonin: use low-dose (0.3โ1mg) or liposomal form if needed. Higher doses may disrupt your natural rhythm unless under guidance. Best used short-term or post-shift travel.
โข Bonus tools:
โ Grounding: reduces inflammation, resets cortisol rhythm, and improves HRV (heart rate variability).
โ Red light therapy at sunset: mimics the natural glow of firelight and promotes mitochondrial melatonin production.
