Neurobiology of Sleep
In order to practice self attunement (see the last blog post) you need to be well rested and restored. I am so passionate about sleep and how foundational it is for all things human. There is empirical data en mass on sleep and I will site some here for you to review.
The restorative metabolic processes that take place during sleep are so powerful. Sleep supports brain health by clearing out toxins that accumulate during the day. This detoxification process helps prevent neurodegenerative diseases. initiates DNA repair, stimulates protein synthesis (muscle growth), growth hormone, and cell regeneration. sciencedirect2024
Most effective when side sleeping, the lymphatic system, a network of vessels that clear waste from the central nervous system (CNS), is very active during sleep. WashingtonUniversityMedicine.
Your Circadian Rhythm – updated 10-18-25
The human circadian rhythm is the brain’s natural response to natural light; to rise and be active at sunrise and to rest and restore, beginning at sunset. Your body and brain desperately want you to function by your natural circadian rhythms. Dawn light has red and infrared frequencies, light that is soothing and anti-inflammatory. Once the sun comes over the horizon, the sun’s rays contain blue light which signals the brain to be awake and active. Greeting the dawn each day with your eyes is a free and easy first step to a good night’s sleep. Good sleep begins first thing in the morning.
“During sunrise or sunset, when the Sun is close to the horizon, the light must travel through more of the atmosphere than it does when the Sun is overhead. This results in more scattering of light, including longer wavelengths such as yellow, orange, and red, which creates colorful sunrise and sunset skies.” US National Science Foundation
Watch this 12 minute dose of neuroscience from Dr. Andrew David Huberman, a Stanford University neuroscientist and tenured professor of neurobiology and ophthalmology.
Effects of light on circadian rhythms NIH 2019,
Retinal intake of sunrise light NIH 2021
Blue light rays are emitted from the sun (cloudy or not), from most artifical lighting, and the screens of all technological devices. Blue light is essential for signaling the brain to be awake, alert, and produce dopamine for focus, but it needs to go off at night or else it confuses the brain entirely from the natural cycles of waking and sleeping. You might think that by having exposure to blue light into the night will make you a productive machine, but like over charging your phone, dopamine has it’s limits and needs the recharge of 7 to 8 hours of sleep to replenish. All of your metabolic systems do.
If you are interested in reading further research on light and your metabolic health, look into Dr. Alexis Cowan. Dr. Cowan specializes in metabolic physiology out of Princeton University.
Even if there wasn’t any scientific data on how sunrise and sunset light affect the brain and circadian rhymes, the act of just watching these earthly processes brings about a sense of amazement, mindfulness ,and presence. It is no wonder that indigenous cultures all over the world rise before sunrise to pray.
Sleep Routines (also referred to as ‘sleep hygiene’, but I am not fond of that phrasing)
Your brain loves a routine. Once you develop a regular way of preparing for sleep, your brain will recognize the actions and begin to shut down, anticipating sleep. Be curious. Create a routine and follow it for a week. Notice how you start yawning during certain steps of your sleep routine. A good sleep routine doesn’t have too many steps in it or you might be too tired to complete it and then it’s not a routine.
A few pre routines notes. Some people find that eating or drinking too close to bedtime interrupts their sleep, which makes sense because the body is using energy to digest and process instead of resetting other systems. This is not true for all people. Know yourself. Alcoholic drinks before bed can make you sleepy and relaxed, but it will negatively affect the length and depth of your sleep so it’s not worth it. Some of my clients have reported great results sipping an evening non-alcoholic drink containing magnesium which can relax muscles. I use this one magnesium powder. The Sleep Foundation has some compelling data on the use of magnesium for sleep improvement.
Here is an example of a simple nightly sleep routine.
- 9:30pm, turn off lights in the house
- Use the bathroom
- Brush your teeth
- Wash your face
- Do some skin/hair care
- Get into clothing you sleep in (if you aren’t already)
- Cue up a sleep meditation (see below)
- Phone off
- 10pm, lights out
Below are some of my client’s favorite sleep meditations to check out. I recommend making a playlist on YouTube during the day for these and putting the one you will fall asleep to last so it will shut off when it is over (you might be asleep before that). Plug in your phone, turn off ringer, press play, turn it face down, and lights out.
Sweet dreams. Part 3 on sleep cycles and dream states soon.
