I’m fresh off the plane from a four week trip to five different countries in Asia. The old me would have been completely crashed out. Instead I’ve had some time to think about adrenals, how to get better sleep and horses. And yes, I promise it will all tie together.
Horses are known to be “fight or flight” animals. We humans are no different. Like horses, our “Flintstones roots” can keep us on edge. We may not be fighting off mountain lions and bears, yet we often feel we can come under attack.
Fast forward to now. Our bodies are put through the paces with modern day stresses like demanding schedules, traffic, and finances. Many of us are rushing to put fires out regarding our family or health. All of this signals our adrenal glands to work overtime juggling a variety of stresses.
The Adrenal Glands
The adrenal glands are small V/Y shaped structures attached to the top of each kidney and part of our endocrine system. Their responsibility is to release chemicals called hormones into the bloodstream. These hormones affect many parts of our body.
You’ve probably heard about cortisol, estrogen and testosterone. Pay close attention to your adrenals because if you are combating stress, it’s important to take some simple action steps around protecting them; especially the cortisol levels.
Cortisol is needed to equalize stress in the body. It’s the chemical message in our body that says “Run for Cover! Hide in a cave! Go! Go! Go!” However, there’s a hitch, if the release of cortisol is constant due to continuous stress–what can result is adrenal fatigue. Fighting fatigue gets many of us reaching for caffeine in the form of sodas or coffee. I’m sure you see the cycle.
Clearly, being late for an appointment, getting a past due statement reminder, or caring for your loved one can cause stress but it’s not threatening our lives like a hungry mountain lion or bear. Nonetheless, that “fight or flight” tendency causes us to feel like a “Nervous Nellie”. We’re like that herd of horses hoofing it for dear life.
Our reaction to stress tricks and triggers our body into producing more cortisol than it really needs.
It’s a wild-eyed type of energy making us feel we must “run for the hills” to survive. And just when we think we can coast for a bit, what happens? It can be just about anything. It’s the weirdo with road rage, its the outlandish Vet bill you just opened, or a call that your little angel behaved badly. It’s burning dinner as if you’re offering burnt offerings to the Greek gods.
Houston! We’ve got a problem! Chronic stress can wreak havoc on the adrenals to the point of exhaustion.
For some, the overwhelming fatigue has the adrenals refusing to properly provide the energy and resources the body needs throughout the day.
Let’s not be ridiculous. If you are running on empty, knock it off already!
You are more valuable than a thousand mile-long to-do list.
I speak from experience.
Exhaustion, adrenal fatigue/failure is not worth it. Years back, I wanted to be and do it all. I was the opposite of Homer Simpson. I didn’t want to be the Underachiever. I wanted to excel. While I did excel, it cost me and my sweet little adrenals. Hence my proposal.
And of course, I experienced insomnia so what I’m suggesting are tips I’ve personally used and found helpful for better sleeping and showing some R-E-S-P-E-C-T to our adrenal glands.
1: Move your magnificent body.
Get into motion and you will sleep better having done so. I’m not suggesting you take up jousting on the back of a horse. I’m suggesting something like walking 20-40 minutes a day or biking.
2: Be consistent.
Make it a point to hit the hay at the same time every night between 10-10:30pm. Going to bed during these hours will give you prime time restorative sleep.
3: Avoid stimulants.
Skip out on caffeine and sugar specifically after 4 PM. Earn a Piggly Wiggly badge by weaning them from your diet to unnecessarily avoid spiking your blood sugar levels.
4: Create a restful haven.
Many of my clients report feeling exhausted. I’m not surprised when I find out their sleep environment is more like a bustling train station.
So here’s some ideas. Avoid having animals and older children sleep in bed with you. Pets and kids can sleep well without you. Just do some snuggling before counting sheep. Keep the bedroom cool so you can enjoy a “comatose” state of peaceful sleep. Why not try ear plugs, blackout shades. white noisemakers (like fans or humidifiers)? And, friend, don’t skimp on having a good bed and pillows. We spend a third of our life in bed, so get the best you can afford. While I understand some of this may not fit all of your life stages, do what you can to incorporate what’s possible.
5: Dance in the light.
When I first heard about “circadian rhythms” as a high schooler I thought it sounded like a cool band whose music I could dance to. Truth is, our body’s internal clock is sorta helping us get some dance steps down via brain signals. It tells us to sleep in the evening and wake in the morning. Light signals for our brain to be awake. When it becomes dark, our body begins producing melatonin signaling to our brain that it’s time to make our bodies a “snug as a bug in a rug” and sleep tight.
6: Go easy on the eats
Eating a spicy or large meal prior to bedtime can create a heavy load on our digestive system, making it a challenge to sleep easy . It’s best to eat three hours before bedtime for optimal snoozing.
7: Power off
Our body needs indicators that lead it into restorative sleep. This may take some discipline but it’s best to spend our last 30-60 minutes before bed in a calming activity like reading or better yet, sex (but only for the health benefits 😉 right?). Power down electronic devices whose light glows from the screens telling the brain to stay awake. If you encounter trouble sleeping, think twice before using electronics before bed or in the middle of the night. The idea is to get your body relaxed and tired not triggered to perform.
8: Be comfortable
Whether we sleep in the buff or wear silk p.j.s the point is to be comfortable. The bedroom should be a haven for two things only passionate rest and love. This is where you can decompress and de-stress. From cozy linens to wall colors, create a restful sanctuary. The less clutter there is, the better environment you’ll have for showing adrenal love and cultivating some righteous zzzz’s.
Chime in! Let me know if you plan to pick up any new practices around sleep or if you have a tip for improving our sleep. Leave it in the comments below to share it with the community.
