Good Morning
We’re a month and a half into 2025. Pause for a moment and check in with yourself – how are you doing with your intentions? Are you taking good care of yourself?
If so, carry on!
If not, what is one thing you can do TODAY that would care well for you?
Now, on to today’s research…
One of the dominant ways our bodies detox (remove toxins) is via sleep. Sleep activates our brains waste-removal system (scientifically known as the glymphatic system). This is one reason why sleep is so vital to our health. If we’re not sleeping well, we’re not flushing toxins properly, if we’re not flushing toxins properly, cells get backed up with waste – intro sluggish mitochondria (power house of our cells) and a downstream of negative health impacts – because after all, the root of health starts in the health of our cells.
I digress… Back to the research I’m sharing – is it possible that a particular sleep aid (ehemmm Ambien), could actually cause more harm than good in our long term cognitive health, even though it’s helpful for sleep?
Today’s study has uncovered that during deep sleep (NREM), a rhythm of norepinephrine — a neurotransmitter and neuromodulator — sets off a wave of restorative activity that helps flush out waste – aka detox. We need this wave to happen in order to detox properly, which means we need to be sure we’re getting into NREM sleep.
Here’s how it works: norepinephrine is released from a tiny brain region called the locus coeruleus, which sync’s up with blood flow and cerebrospinalfluid (CSF) movements to clear waste like a natural pump.
This rhythmic “detox dance” (if you will) is so effective that its frequency predicts how well your brain’s waste-removal system (glymphatic system), works.
So where does the interference of certain sleep aids come in?
Per the research, Zolpidem (brand name: Ambien) can mess with this rhythm, slowing the brain’s ability to clear waste. And as I shared above, if we slow the brains ability to detox – this has a downstream negative impact on so many health markers. And since this “cascade” starts in the brain – of course it contributes to the decline of cognitive function.
So, if you’re taking Ambien consistently – I encourage you to re-think that and consider how you can support your cognitive function + sleep in other ways:
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nutrition (eating enough high quality protein, avoiding seed oils – canola, soybean, peanut, safflower, getting some fats and/or proteins in with carbohydrates to keep blood sugar stable – you know, all the things we’ve talked about here and in our work together!)
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support your mindset – breathe deeply, feel your feelings, hold space for stress and overwhelm (bc it’s unavoidable in this world) but breathe through it and remind yourself that you can manage whatever comes your way (bc you can!)
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exercise – move – workout – walk, weights, run, play, ride your bike – whatever you enjoy – do something for movement daily!
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and protect your sleep/wake cycle (circadian rhythm) – sunshine in your eyes in the mornings, as little blue light as possible once the sun goes down, eat dinner at least 2-3 hours before bed, get into bed in a calm state…
I’ll share with you, since I lost Franklin – I’ve been taking 1/2 – 1 Unisom every night to help me sleep. It’s been such a saving grace during this time. BUT, it has some ingredients in it (artificial dyes), etc that I would never suggest for a client nor do I want to consume long term. If I’m honest with you, while I don’t feel addicted to it, I am scared not to take it as I’ve tried a couple of nights without it and have woken up with a racing mind and a lot of tears. (The Counselor in me wants to say, perhaps that’s what I need? …to just let it all out, lean in, get through a few hard nights and allow my body to get out what it needs to…) I am certainly considering this and share here for you to consider this perspective as well and tell you: I see you. I know it’s hard.
All of that to say, I get the pull toward sleep aids. And I get why they can be really scary to come off of. I have set my intention to find something supportive and anti-inflammatory (aka no artificial dyes, etc) that will help me sleep, aside from the magnesium glycinate I’m already doing – let’s be honest, it’s great and I’m glad I take it but it’s not cutting it, alone, for sleep support right now. So, stay tuned – I will share what I try and how I like it.
Sending the biggest hug to each of you!!
Take GOOD care of yourself this week!
xoxo
Alix