Healing Adrenal Fatigue with Sleep | Acheloa Wellness
Updated: May 8
Acheloa Wellness Presents #WellnessWednesday, mini well-being masterclasses that'll help you stress less and accomplish more.
Today's topic: Healing Adrenal Fatigue with Sleep
Wellness Wednesday is our weekly masterclass where we share tips, tricks, tools, and techniques. This gives you the power to thrive all year long, regardless of the situation. Today’s topic is all about healing through sleep. This is the third part of our series to heal adrenal fatigue. In case you missed it, we started this series with the topic of exercise and how it helps overcome adrenal fatigue. Last week was all about what lifestyle adjustments can be made.
Today, we're talking about your sleep and why it is supportive in overcoming the adrenal weakness that you may be experiencing in your body.
I often hear from women executives and other hard-working leaders that it's challenging to fall asleep at an appropriate time. Ever notice that you're rushing through the day, you get home, and finally have the opportunity to go to bed and you can’t seem to fall asleep? Do you feel that second wind right as you're trying to shut down? You are not alone; it happens to many of us. I'm going to share some techniques that will help you feel better in your overall sleep.
Adrenal fatigue easily translates to we have overdone it. It is important that we are nourishing our adrenals to be more productive and attentive throughout our day. Sleep is an important part of avoiding adrenal fatigue. Ayurvedic doctor, Dr. Claudia Welch wrote an incredible book called Balance Your Hormones, Balance Your Life. She highly emphases rest as the main cure to adrenal fatigue.
The mentality of, "I'll sleep when I'm dead" is detrimental to our culture. Sleep is an asset that we need in order to be successful in our work and in our families. We know this. Moms know this all too well when they're trying to raise a baby and basically accomplish anything they experience brain fog.
This post includes techniques that are beneficial for those that are experiencing adrenal fatigue, specifically. There are many tips for supporting sleep, but these are specifically addressing adrenal weakness.
ADRENAL FATIGUE - SLEEP RECOMMENDATIONS FOR HEALING
If you find yourself reaching for another cup of coffee in the middle of the day then I invite you to replace that cup of coffee with a short nap. Many of us are working at home due to COVID-19; this could be your opportunity for an afternoon cat nap. Although afternoons are usually a time for creativity, if you are working through adrenal fatigue, you may feel exhausted at this time. Let your body rest!
How: Whatever method you are using to keep yourself going when that exhaustion really hits you whether it be a cup of coffee or a short walk, I invite you to replace that time with a short nap.
Ten O'Clock PM Bedtime
At 10pm, the day shifts into the pitta phase of day. In these early hours (10pm-2am), we detoxify. We hear the word "detoxify" all the time, but if your body is working in an ideal state, all the detoxification happens with good rest.
The liver is the “janitor" organ of the body organ. Each evening around 10pm, it cleans up. However, if we're still awake at 10pm, it may not do as thorough of a cleaning job. Have you ever been at your office outside of standard after hours? The cleaning person comes to your cubicle, grabs the garbage and leaves. They don't vacuum or truly clean the area. The same goes for your liver. If you stay awake past 10pm consistently, your liver will have to work harder to clean itself.
How: Create a pre-bedtime plan and make a strong effort to be asleep by 10pm. Engage in the activities that allow you to wind-down after a long day.
Third, sleep needs to be consistent. Some try to catch-up on sleep over the weekend, but that theory doesn't work. Too much sleep leaves us feeling heavy and groggy. Too little sleep brings low energy, anxiety and overwhelm. The body craves routine; without it, we start to become susceptible to the effect of the doshas on our body and mind.
This stability creates a groundedness and ease in the body. If you're dealing with adrenal fatigue, this regularity will help ease the nerves to find more peace. As a result you may also start to find better sleep, but consistency is key.
How: Determine a set bedtime and wake-up time that varies no more than +/- 30 minutes. Shifting your sleep time in 15 minutes increments each week for as many weeks as needed to have a consistent sleep schedule. Hold yourself to it; this is important!
TAKE ACTION HEALING ADRENAL FATIGUE
I want to invite you to revisit the three things talked about in today’s #WellnessWednesday and practice one of the techniques were learned today:
2. Ten O'Clock Bedtime
3. Be Consistent
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