Latest news with #JillFoos
Los Angeles Times
01-04-2025
- Health
- Los Angeles Times
The Sleep Reset: How to Hack Your Circadian Rhythm for Better Health
Let's be real: most of us treat sleep like an optional luxury rather than a vital health practice. We fall asleep to blue screens, snooze our alarms half a dozen times, and wonder why we're exhausted even after eight hours in bed. But what if the problem isn't how long you're sleeping — but when? Enter your circadian rhythm, your body's natural 24-hour clock that governs everything from when you feel alert to when you're ready for bed. And for many women (especially in midlife) this rhythm is way out of sync. 'Good sleep starts in the morning, not just at bedtime,' explains Jill Foos, National Board-Certified Health & Wellness Coach and Respin expert. 'Your circadian rhythm is your body's internal 24-hour clock, regulating sleep, energy, digestion, and mood. Ideally, cortisol rises in the morning for alertness, while melatonin increases at night for sleep. However, modern habits—artificial light exposure, stress, and hormonal changes—can throw off this cycle, leading to poor sleep, mood swings, low libido, and decreased energy.' So how do you get back in the rhythm and finally get quality sleep that leaves you feeling refreshed? Welcome to your circadian reset. Your circadian rhythm is more than just a sleep timer. It influences hormone release, metabolism, immune function, and even your mental clarity. When it's working well, you feel focused in the morning, energetic through the afternoon, and ready to wind down as night falls. But when it's disrupted? You might experience: Over time, poor sleep adds up. Studies show it's a risk factor for heart disease, insulin resistance, Alzheimer's, and mood disorders. The good news? Your circadian rhythm isn't fixed. With a few strategic changes to your daily routine, you can nudge your internal clock back into sync. Let's break it down: Your day should start with light — real light, not just the glow of your phone. Morning sunlight signals your brain that it's time to wake up, boosts serotonin, and helps regulate your sleep-wake cycle. Foos recommends: 'Spend 10–15 minutes outside each morning to regulate your internal clock. If that's not possible, use a white light panel indoors.' That first sip of coffee might feel non-negotiable, but starting your day with water supports digestion and brain function — and avoids unnecessary cortisol spikes. 'Drinking water first thing in the morning supports digestion and motility, both adversely affected by poor sleep,' says Foos. 'And coffee may increase cortisol levels for some, possibly impacting sleep that night.' Movement early in the day not only wakes you up — it also reinforces your natural cortisol cycle. Plus, studies show that morning workouts can reduce anxiety and lead to deeper sleep at night. 'Morning workouts align with natural cortisol rhythms, enhance mood, reduce anxiety, and improve sleep at night,' says Foos. We live in a world that never shuts off. But our brains need darkness to trigger melatonin production. Swap overhead lights for soft lamps after dinner, and avoid screens at least an hour before bed. Foos shares, 'Your light exposure at home can also help. Some evidence suggests that using red light in the evening could improve sleep.' If your bedroom feels more like a catch-all than a sanctuary, it might be sabotaging your sleep. Clear the clutter. Set your thermostat to 65–69°F. Use blackout curtains. And invest in quality sheets you actually look forward to crawling into. 'Keep your space cool (65–69°F), dark, and clutter-free, and use breathable, high-quality bedding to encourage relaxation,' Foos recommends. Eating too close to bedtime activates your digestive system when your body is trying to wind down. Late-night alcohol and caffeine can also suppress melatonin and fragment your sleep. Pro tip: Finish dinner at least 2–3 hours before bed, and keep evening snacks light and clean. Routines aren't just for kids. A predictable bedtime ritual — think gentle stretching, journaling, or reading—tells your brain it's safe to shift into rest mode. Try to keep your bedtime and waketime consistent, even on weekends. This anchors your circadian rhythm and makes falling asleep (and waking up) easier. If you're doing all the 'right' things and still waking up wired or tired, it may be time to look deeper. Hormonal shifts in midlife can wreak havoc on sleep — and a tailored treatment plan can make all the difference. 'Consulting a specialist in sleep and hormones is essential for proper diagnosis and treatment,' advises Foos. 'Especially during perimenopause, when estrogen and progesterone levels fluctuate dramatically.' What we do from sunrise to sunset shapes how well we rest when the lights go out. The key is consistency: Syncing your habits to your body's natural rhythms helps regulate hormones, calm your nervous system, and support deeper, more restorative sleep. And sleep isn't just about rest — it's about regeneration. It's when your brain clears waste, your cells repair, your mood stabilizes, and your metabolism resets. 'By aligning your daily habits with your circadian rhythm, you can retrain your body to sleep better, balance hormones, and improve long-term health during the menopause transition,' says Foos. Ready to get started? Here's your gentle circadian rhythm reset: Your body isn't broken; it's just out of rhythm. But with a few mindful shifts, you can reset your internal clock, improve your energy, and finally sleep like you mean it.
Los Angeles Times
01-04-2025
- Health
- Los Angeles Times
The Underrated Power of Sleep: Why Rest Is the Ultimate Wellness Flex
We live in a world that glamorizes the grind. But let's set the record straight: sleep isn't optional. It's a non-negotiable pillar of health—and it might just be the ultimate wellness hack you've been ignoring. There's a mountain of science backing what you already feel in your bones after a restless night: sleep affects everything. From your focus and hormones to your skin and heart, how well you sleep shapes how well you live. Here's why sleep matters — and what it's doing behind the scenes while you snooze. Sleep isn't downtime — it's prime time for your brain. While you rest, your mind is hard at work storing memories, processing emotions, and clearing out mental clutter. Harvard research shows that solid sleep improves focus, creativity, and decision-making. Skimp on it, and your productivity tanks while brain fog rolls in. So yes, your 3 p.m. crash and forgotten passwords might just be a sleep issue, not a you issue. Ever felt irrationally weepy or wildly annoyed after a rough night? That's not just in your head. Sleep stabilizes mood and helps your brain cope with stress. When you're short on sleep, your emotional center gets hyperactive, making little things feel overwhelming. Bottom line: more sleep, fewer meltdowns. Think of sleep as your body's built-in immune booster. While you're dreaming, your body's defense system gears up — producing antibodies and fighting inflammation. According to UC Davis Health, consistent sleep strengthens your ability to fight off illness, while chronic sleep loss increases your chances of catching colds, flu, and more. Translation? Getting sick less often could start with going to bed on time. For women, the road through perimenopause and menopause is often paved with sleep disruptions. Hormones play a starring role here. According to Health and Wellness Coach Jill Foos, many midlife women experience poor sleep starting in perimenopause. 'Since progesterone promotes relaxation and deep sleep, its loss contributes to insomnia and restlessness,' Foos explains. Estrogen doesn't make things easier. 'Fluctuations affect deep sleep, increase night sweats, weaken the bladder, and raise the risk of snoring and sleep apnea,' she adds. In other words, it's not just you. Your hormones really are waking you up at 3 a.m. Cravings out of control? Can't shake the extra weight? Sleep could be the silent saboteur. Your hunger hormones (leptin and ghrelin) rely on sleep to stay balanced. Lose sleep, and you'll feel hungrier, crave carbs, and struggle with blood sugar spikes. The CDC links chronic sleep loss to insulin resistance and increased diabetes risk. Better sleep might be your best-kept secret for metabolic health. Good sleep helps your heart run like clockwork. It keeps your blood pressure in check, regulates stress hormones, and supports healthy circulation. 'Disruptions can contribute to chronic diseases like heart disease, Alzheimer's, and insulin resistance,' Foos notes. Prioritizing rest isn't indulgent, it's protective. There's a reason it's called beauty sleep. During deep sleep, blood flow to the skin increases, collagen production kicks in, and your body repairs daytime damage. Skip sleep, and you'll see the effects in the mirror: dullness, puffiness, and premature aging. Lack of sleep raises cortisol (your stress hormone), and high cortisol makes it harder to fall and stay asleep. It's a vicious cycle. The fix? Create a wind-down routine that signals to your body that it's safe to rest. Think magnesium-rich snacks, meditation, or screen-free time before bed. Women are twice as likely as men to report sleep issues, especially during hormonal shifts like pregnancy and menopause. But we've been told it's just part of the deal. It's not. And it's time we talk about it. 'Sleep is foundational, especially during midlife,' says Foos. 'Yet many women go years without realizing that their fatigue, brain fog, or irritability could be linked to sleep disruptions caused by hormones,' she adds. Awareness is powerful—and so is seeking support. If you've tried every sleep tea on the shelf and still toss and turn, don't go at it alone. 'Consulting a specialist in sleep and hormones is essential for proper diagnosis and treatment,' says Foos. Conditions like sleep apnea, restless leg syndrome, or menopause-related insomnia need personalized care. You deserve to sleep well. Period. The next time you feel tempted to power through another late night, remember this: sleep is your body's most essential repair tool. It regulates your mood, sharpens your mind, protects your heart, and supports your hormones. So, no, sleeping isn't slacking. It's your body's way of keeping you sharp, sane, and strong.
