The best healing and wellness support system we have is Nature. Yes, Mother Nature!
Here is the latest edition of 1 thing I’m doing, 2 things I’ve learnt and 3 things to explore lovingly created so you can live a happier, healthier and longer life. Much love, Sandy xx
1 THING I’M DOING
How The Light Gets In
I always loved Leonard Cohen’s song and lyrics “There is a crack in everything. That’s how the light gets in.” I remember listening to this song repeatedly in my younger days, sitting in my courtyard at night (with maybe a bottle of red or two) talking about life, dreams, and future plans. It was a period of my life where there was more time to ponder on life, its flaws and cracks, and light finding its way in. Oh, those were the days my friend.
We all have our own imperfections and perhaps these are the sources of our growth and joy, not our downfall. I think that’s what Leonard was trying to say. However, since embarking on my circadian health and quantum biology journey, I’ve come to realise that there is a lot more truth to these lyrics than I initially thought.
The Health Benefits of Natural Sunlight
We know sunlight is essential for our health and wellbeing. It regulates our circadian rhythms, boosts our mood, and helps our bodies produce the vital hormone Vitamin D amongst a gazillion other things. However, not all sunlight is created equal. Light that passes through glass and windows loses many of its beneficial properties and becomes unhealthy for us (see 2 Things I’ve Learnt).
Why Open Windows Matter
Knowing what I know now, opening windows is something I’m doing a lot more of lately. Car windows, home windows , heck even the front door gets a look in these days. Opening your windows, even just a crack, allows natural sunlight to pour in unhindered. This makes a significant difference to the wavelengths you’re getting and the benefits (or not) that you’re receiving.
Reflecting on Cohen’s lyrics, I now see a deeper meaning. Just as cracks in our lives allow emotional light to seep in, actual openings in our spaces allow for the full spectrum of beneficial sunlight to enter and nourish our bodies too.
We want the light to come in so when you’re next in the car, at home or working away, open those windows and welcome the natural light into your life.
✔️ Action Item – Whenever you can, take the opportunity to open your windows at home, in the car and at work. Even through the tiniest of cracks, that beautiful light will get in and weave its magic.
2 THINGS I’VE LEARNT
Beware the Indoor Rays: The Dark Side of Indoor Sunlight
Sunlight streaming through our windows can make our homes and offices feel all warm and cozy. Who doesn’t love the idea of curling up somewhere comfy with a cuppa and reading a book in the indoor sun? Whilst it sounds all romantic and inviting, the truth of the matter is, it’s actually not the best thing for us. Light through windows isn’t natural. It’s artificial and harmful to us. Here’s why….
When sunlight passes through windows it becomes altered. Whilst the visible light and spectrum hasn’t changed, which is why we can still see the same light and colors, there is a huge reduction in some of the various wavelengths and invisible rays coming through. And this means bad news for us.
Our cells and hormones take signals from more than just visible light. Sunlight also gives us infrared and UV light which drives our biology and circadian rhythms.
As the light from the sun passes through glass windows, the infrared and UV light barely penetrates. However, the blue light, which is a visible light and color, passes through. This would be equivalent to us sitting in front of a large TV of the same size with its blue light streaming down on us.
Sunlight Wavelengths & Health
Our mitochondria thrive in infrared light. Increased ATP production, decreased inflammation, calcium homeostasis and reduced ROS (reductive oxidative stress) are just some of the ways infrared light makes our mitochondria sing and healthier.
UV light is also good for us. It stimulates dopamine and serotonin production and plays a huge role in the release of sex hormones. Lower UV light exposure in our lives alters both our neurotransmitter and hormone activity which effects our mental health and wellbeing, our joy factor and our overall fertility.
What can we do? It’s simple. Open your windows and doors. Even the slightest gap from an open window makes a huge difference.
One of the most famous experiments in physics, the double slit experiment, (if you’d like to explore further) shows us that sub atomic particles like light can act as a wave. That means that even through those small gaps, all the wavelengths of light are coming through and spreading their magical goodness on us.
✔️ Action Item – Simple. Open those windows – even if it’s the tiniest of cracks. So, when you’re next driving to work, or driving the kids to school or running between activities, wind down those car windows – even just a few centimetres will do it. When you’re at home, open those windows or front and back door. And if you can at work, do the same. Anything you do, is better than nothing so don’t let perfection be the downfall of progress.
What 6.5 Million Hours of Sleep Has Shown Us
In the biggest study of its kind, data from Fitbit users has validated the critical relationship between our sleep duration, quality, and consistency, and the increased risk of a wide range of chronic diseases and negative health outcomes.
If you’re someone who doesn’t consistently get 7 to 9 hours of sleep each night, who lacks a regular sleep schedule, or experiences restless sleep, this may be the wake-up call you need.
The Study
Unlike previous research that was limited by size, scope, and reliance on self-reported sleep diaries or brief periods of monitoring, this comprehensive study drew on nearly 6.5 million nights of sleep from over 6,700 Fitbit users, collected over an average of 4.5 years of wear. The findings clinically and statistically illustrate significant relationships between sleep quantity, quality, regularity, and the onset of chronic diseases—even after accounting for daily activity, measured through step counts.
Some Key Findings:
Here are some of the key findings this sleep study uncovered:
- Sleep Duration: Every additional hour of sleep is associated with a significantly lower risk of obesity and sleep apnoea; however, too much sleep may also correlate with various conditions so it’s time to get up sleep head.
- Sleep Stages: The balance of REM, light, and deep sleep—as shown in Fitbit data—plays a crucial role in heart health and mental wellbeing. This means every stage, and the right amount of each is important.
- Restless Sleep: Increases in restlessness were linked to higher risks of sleep disorders and hypothyroidism.
- Sleep Irregularity: Inconsistent sleep patterns are associated with numerous issues across nearly every organ system, including strong ties to high blood pressure, obesity, psychiatric disorders (depression, anxiety, bipolar disorder), and migraine headaches.
- Lifestyle Role: Factors like smoking and alcohol consumption significantly impact sleep duration.
The Results:
Insufficient sleep—whether in quantity, quality, or regularity—has been linked to an increased incidence of several chronic conditions, including obesity, atrial fibrillation, cardiovascular disease, hypertension, major depressive disorder, and generalised anxiety disorder.
So, how can you get better sleep? Optimise your circadian health of course.
Our sleep cycles are closely intertwined with the rhythms of day and night, and light and dark cycles, which have all evolved alongside our biological clocks. It’s time to re-embrace the wise words of our grandparents; early to bed and early to rise if we are to keep ourselves healthy and avoid joining the 49.9% of Australians who today live with at least one chronic disease.
✔️ Action Item: If your sleep and bedtime routine needs a little revamping, check out the 20 Proven Tips for your Best Night’s Sleep here.
3 THINGS TO EXPLORE
The Mental Trick to Improving Your Sleep Quality & Keeping Bad Vibes Away
We all know how important sleep is for our overall health and wellbeing. And if you’ve been with me for a little while, you’ll also know that I’m a big fan of writing in my journal at night. Well, I actually use The Five Minute Journal which means, I also write in my Journal in the morning – you see, it’s like brushing my teeth morning and night, but for my mind and mood.
But who knew that these two activities were linked together so nicely?
A study by the University of Manchester involving 400 adults across various age groups found that those participants who completed a questionnaire focused on gratitude, sleep, and their thoughts before bed, slept so much better.
It seems practicing gratitude before bed led to fewer negative thoughts at bedtime which in turn was associated with being able to get to sleep faster and for longer periods.
This study was the first to show that gratitude is related to sleep and to explain why this occurs. By integrating this simple yet powerful practice, we can all enjoy a better night’s sleep and keep those bad vibes, and maybe even those bad dreams away.
✔️ Action Item – If you haven’t given bedtime journaling a go, there’s never been a more perfect time. So much to gain, from just a few minutes and words.
One Trick To Fall Asleep Faster
While winter may not be my absolute favorite-est season of the year, there’s something I truly love during the colder months, especially on those long, dark nights – and that is hot baths.
There’s something incredibly comforting about the darkness outside, the dinner dishes all packed away, and the day’s chores done and me cheerfully singing out to my family, “I’m off to have a bath.” Ah…pure, relaxing bliss.
Adding to this joy is the fact that research shows that this soothing night-time ritual can help you fall asleep.
Taking a hot bath or shower one to two hours before bedtime, even for just ten minutes, has been shown to significantly reduce the time it takes to drift off.
The warmth helps to lower your core temperature afterward, sending a circadian sleep signal that considerably reduces sleep onset latency, which translated means how quickly you drift off.
So, if you’re finding it hard to doze off at night, give this little trick a try. The worst thing that can happen is you’ll go to bed feeling relaxed, refreshed and squeaky clean!
✔️ Action Item: If you’re having trouble falling asleep, hit the shower or bath. Like I said, the worst thing that can happen is you’ll go to bed smelling fresh.
Sunshine
“Keep your face to the sunshine and you cannot see the shadows.” – Helen Keller
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