Healing Sleep—Top Tools and Practices

Quality sleep isn’t only a luxury option. It is a cornerstone of health. By managing your light and sensorial environment and going for optimal comfort, you can rejuvenate yourself and enjoy better sleep.

Sleep is healing

Your body has an amazing, self-rejuvenating ability to repair itself while it sleeps. It has its own internal electrical system that functions with weak electrical impulses. 

You can amplify your body’s natural tendency to rest, recuperate, and heal by making space to support it.

Use tools that help your body relax and release daily stresses and anxieties. Keep your space clear of environmental pollutants for an undisturbed sleep. 

Quit the social jet lag

Most people live discordant day/night cycles that have them feeling perpetually jet lagged, and their hormones deranged.

Sleep is a powerful time to reset your cycles. By extension, your bedroom is the most important room for your to regain your optimal health.

You will wake up actually feeling refreshed and ready for your day. 

Chances are you already have these tools on hand. Make them part of your daily routine to begin reaping the health benefits of better sleep. 

Here are some ideas.  

1. The power of water 

Taking a bath at the end of the day is a classic relaxing habit. Many studies show the health benefits of this simple habit:

• increasing blood circulation

• joints and muscles relax 

• a moderated water pressure massages your whole body 

• lowering core body temperature which helps deepen sleep 

This last benefit is an intriguing one. A warm bath helps “open” or dilate blood vessels, increasing circulation. This helps the body release extra heat energy, in effect lowering your body temperature. 

Many cultures have bathing habits and rituals, usually before bedtime. Even if you don’t a bathtub, a good shower can provide similar effects. 

Top tools and practices to harness the power of water for sleep:

• Berkey Water filter — remove fluoride and contaminants

• Natural Loofah Bath mitts

• Bath salts—Epsom salts 

2. Aromatherapy and Incense 

Have you ever had memories triggered just by smelling particular smells? Called the “Proust effect”, it is perhaps the most primal of senses, smell holds surprising sway over cognition, emotion and even other senses.

When a smell is detected, the olfactory neurones passes information to the limbic system that comprises a set of structures within the brain that are regarded by scientists as playing a major role in controlling mood, memory, behaviour and emotion.

Aromatherapy can be a profound resource for revitalising your energy, soothing the spirit, and bringing harmony and tranquility to your body’s energy centers. using natural plant extracts for therapeutic healing promotes the total well-being of your mind, body, and spirit.

Top tools and practices to harness the power of aromatherapy for sleep:

• Glass diffuser — Choose a location for your diffuser where it’ll be near you throughout the day. 

• Essential oils 

3. Set up your bed space

This part is less of a habit, and more of a one-time investment. Bite the bullet to set up a truly Tox-free space that supports your circadian rhythms.

Toss any toys, pillows, cushions, and lounge furniture made with harmful materials, from flame retardants to hormone mimicking materials.

Opt for healthier materials — it is an inexpensive way to reduce exposures to toxic chemicals indoors, which is where we spend most of our time.

Keeping the bed minimal helps better sleep by simply removing the stress of having to straighten it all up in the morning (and during the night)!

It reduces dust mites, which are microscopic arachnids that feed on the dead skin cells we shed while we sleep.

It also reduces estrogenic dust, basically indoor dust that mimics sex hormones such as estrogen and testosterone in human cells!

Top tools and practices to set up the best sleep space:

• Organic mattress and pillow protectors

• Wet sponge mop

• Blue blockers glasses

• Blackout natural linen curtains

4. Wear natural sleepwear

Clothes are your second skin (the first is our own skin). Natural materials, such as linen and cotton, breathe and regulate temperature better, and are moisture-wicking.

Best sleepwear:

• Linen pyjamas

• slippers— filled with all-natural French lavender

5. Eliminate artificial EMFs

When it comes to invisible electromagnetic fields, you have to find and measure it, and then fix it.

If you cannot engage a professional Building Biologist, you can still reduce your exposure by eliminating possible sources.

In the typical sleeping area, electrical exposure from external sources (live electrical wiring in ceilings, walls and floors) is thousands of times stronger than the body’s own electrical system. Long-term exposure to these high level electric fields can impair the body’s ability to communicate within itself and impact health.

We spends about 1/3 of our life sleeping.

Night after night in such elevated levels of electricity, you may experience symptoms such as: headaches, hyperactivity, nightmares, depression, fatigue, eyestrain, and muscle cramps.

Ways to reduce artificial EMFs:

• Battery-powered clocks, instead of electric clocks

• EMF Kill Switch — Turn off bedroom-affecting circuits

• Bed canopy — Eliminate, minimise, or shield from RF

• Metal-free bed 

• EMF detector

6. Sleep on biological bed linen

Just like the bed clothes you sleep in, all natural, organic bed sheets help regulate temperature and balance your body’s electromagnetic field.

Avoid synthetics that contribute to estrogenic dust and electrical imbalances.

Weighted blankets work wonders for those who struggle with anxiety and restlessness. Some, like this, offer a 7-layer design and glass bead filling to provide body temperature control.

Natural and organic bedding:

• Linen bedsheets made to order

7. Space to daydream 

Ideally you have used the other tools to discharge the stresses of the day.

This habit is a little more personal than the others, as you can choose any item and area in your room that helps you enter a daydream state. This is a brainwave state where your brain naturally winds down from active beta waves to theta and, ideally, into delta.

Even if we had a fantastic day, our brain still likes to go over any possible hiccups—just in case. It’s doing exactly what it ought to, which is to look out on your behalf, relentlessly combing over every detail received during the day in an effort to prepare for the worst. You can never be truly refreshed in the morning if your mind is cycling negative thoughts and scenarios all night. 

However, we want to turn off this dooms-prepping during the night. One effective way is to be proactive to impress upon the subconscious positive thoughts. 

Top tools and practices to make space for the best dreams:

• Gratitude Journal 

• Planner 

• Tuning fork 

• Sound bowl 

• Tatami mat with natural rush (no foam)

• Metal-Free AirTubes

Have you used any of these items for better sleep? What are some of your favourite bedtime habits and practices? Share your tips and experiences #bettersleep #spacetoheal

Quick EMF Detectors—And A DIY EMF Detector

As long as you are in a modern society, using electricity and the Internet, you are being exposed to the invisible cloud of energy called artificial electromagnetic fields, or EMFs.

In Europe, this invisible pollution has been termed “electrosmog” to describe the pervasive electrical pollution that many of us live in. These areas of energy are invisible but real, and you’re exposed to them anytime that you are around flowing electricity.

You may be entirely unaware that you are surrounded by dense electrosmog or electropollution, as it is not visible like air or water pollution. Yet its effects are proving extremely costly, especially amongst children and the most vulnerable.

There is no standardised safety standards or regulations that countries follow, so it is entirely up to you and you alone to ensure that your home environment is safe.

Hidden Electrosmog Dangers at Home 

Electrosmog can be generated by many sources in your own living space: 

• Your neighbour’s refrigerator behind the wall you sleep against

• Wi-Fi laptops in the living room programmed to download movies (public domain, of course) during the night

• Your electric comforter keeping your warm and toasty

• Your air-conditioning keeping you cool

• Any cellular phone or Wi-Fi provider for a transmission mast on your roof

• The induction appliances and stove that you use for cooking

• Your mobile phone alarm set for the morning and positioned strategically within arm's reach on the night table

Click here to read more about the four main types of electromagnetic fields most commonly found at home and how they impact health. 

The Bioinitiative Report is a 650+ report documenting adverse health effects of artificial electromagnetic fields. Since 2007, it has chronicled over 2,000 scientific studies and reviews on EMFs.  

Quick DIY EMF detectors

You can Make A DIY EMF Meter (Detector)

It is easy if you want a meter to simply detect artificial EMFs.

This is one great idea that I saw going around on videos on YouTube. It wasn’t until I saw my children playing around with their mini compasses that I realised it could work as a very basic EMF detector.

Briefly: You just need a simple compass. (See Lazada) 

This DIY EMF detector simply makes us aware of the presence of an electromagnetic field. Note that this is not an EMF meter in the traditional sense. It does not give a reading of how much, or which type(s) of EMF radiation is being detected. 

Using a compass to detect EMFs will only detect electric and magnetic fields. It will not detect radio frequencies, or wireless radiation, which can be damaging. 

What this DIY emf detector will be great is a quick determination of whether there are EMFs in your area, and which direction they are coming from. This is helpful as you are moving around your home and trying to find out where there is strong EMF radiation.

Do “EMF detector apps” work?

The principle of the compass is similar to how EMF detector apps do “work”. Some phones and apps are capable of harnessing the magnetometers on the phone to give you a magnetic field radiation reading.

However, these magnetometers will often pick up on the earth’s magnetic field, as well as the phones, so again the reading is unlikely to be accurate.

As phones communicate using radio frequency, an app can harness this to know when it is picking up other radio frequencies foreign from its own communications and display a reading.

The app thus shows a spike in the reading when you approach something such as your WiFi router, or a cell phone that is making a phone call, or even your laptop.

Given we want to reduce any artificial EMFs, I do not recommend using your wireless device to try to detect EMFs.

For those who want to tackle a more complex DIY project to detect EMFs, coolmagnetman has an enormous guide on the details of how to do this. You can check out his instructions for building a DIY gauss meter here.

The DIY guide at https://www.coolmagnetman.com/magmeter.htm

What To Get If You Don’t Want To Make a Do It Yourself EMF Meter

Now you know EMF may be a real threat in your space and you are serious about wanting to reduce dangerous EMF radiation in your home or office. 

I always recommend a quality EMF meter for anyone.

I like the TriField TF2 if you can afford it, as it’s simple to use, lasts forever, is extremely accurate, and measures all three types of EMF radiation (electric, radio, and magnetic). 

I also like the Acoustimeter which measures radio frequency / microwave radiation (200 MHz – 8.0 GHz).

It is lightweight, yet a sturdy and versatile meter. Mine has served me well for almost a decade now.

I always take my Accousimeter along with me on trips to quickly assess hotel rooms and areas where my family are spending a lot of time in. It gives discreet colour indications and clear audio feedback based on which frequencies it is picking up.

For a not-always-hands free mother juggling a bunch of things, has been highly fun and education for the children to learn too. They get to do EMF sleuthing with this meter, during interminable airport queues, waiting areas, around hotel rooms, etc…

If you’re looking for a low cost digital meter the Erickhill EMF Meter is a new addition to the market, and at a good price. As concern and demand grow, I’m confident we will see more and better EMF detectors and measuring tools for consumers on the market.

See my quick guide to popular EMF meters here.

Check out documentaries to learn more about EMFs and how to safeguard your health.

EMF Quick Guide: Learn about the various types of EMFs and the research

If you want to eliminate wireless frequencies at home completely, take the #greatwiredchallenge

Get in touch with me to prepare a safe home for both mother and child.

Are you getting your own EMF meter? Let me know! Share this article with those you think will benefit from this.

The Building Biology Guide to Gifts For Children

If you are a parent, navigating the latest shiny toys vying for your attention, sleuthing behind the marketing, and understanding what’s truly best for your growing child can be daunting. 

Choose presents that consider the whole and healthy development of your child. Why? For one thing, it helps you make a wish list that will ensure you’re supplying your kids, and filling your space, with things you actually want.

After all, the statistics are not looking good for an increasingly digital, indoor generation.

The gifting season also marks a time of new beginnings. Choosing gifts offers a great opportunity to reflect on your lifestyle and living spaces and to support your children’s natural development.

Read on for building biology tips how to choose presents that support biological development, focusing on the younger age groups 0-3 years old. 

When you’re buying a gift…

Avoid Any devices with a Screen 

Children’s brains are at critical developmental stages, especially under three. Any time spent on a screen impairs the neuronal installation process. There is a big body of research already linking screen time to under developed brains such as the all-important pre frontal cortex necessary for executive function (the part that tells you what’s best to do and how to plan ahead).

The American Paediatric Association recommends zero screen time for children under two. 

Do your family and friends a favour, and just avoid giving screen-based gifts. 

Avoid Any devices with only Wireless Connection 

Radio frequency radiation is particularly linked to brain and gut issues, which are at critical stages of development in children.

Children are incredibly sensitive to artificial electromagnetic fields due to their small body weight and thinner skulls. Any device in their hands or near them should be hard wired. Skip over those toys, tablets, speakers, and radios that are Bluetooth only. 

Avoid Any item that has known toxins 

Check painted cups and toys for lead. Overly plush polyester toys that contribute to estrogenic dust in your child’s bedroom. 

Now that we’ve gotten those out of the way, explore these options:

Wooden educational toys

More than an aesthetic favourite. Non toxic and natural materials offer a lush and safe sensory experience.

Things made from nature, instead of say plastic, also have an inherent vitality that our body can sense. 

High quality toys from natural materials will be valued and loved, possibly earning a permanent place in your home!

Click here to learn more about natural materials for children. 

• Bauspiel — another great example, crafted from native beeches and alder. 

• PlanToys — designed to mix and match

Blocks give endless open-ended play  

Wooden building blocks are a classic and aesthetic gift that is essential for any child. Blocks allow open ended play, so that children can explore freely. 

Support your child’s independence with Montessori objects

Children love exploring their environment. Offer toys that being able to “master” skills. Montessori-aligned toys and objects are play based and encourage independent exploration. 

• Play silks — check out these playful batik play silks

• Lego bricks 

• Barn toys Melissa & Dough 

• Animals Schleich 

• Embroidery for kids

• Non toxic beeswax crayons by Eco Kids

Go for outdoors

Adventure gifts are always fun, even adults will enjoy them. Build your coolest collection of ideas for the outdoors.

Encourage natural movement 

The more your child moves, the more the body is primed to respond and grow.

For toddlers, a Pikler triangle is a great way of encouraging your kid to learn climbing in a safe place.

• Bow and arrow set from Decathlon 

• Bamboo outdoor and indoor climbing sets from Bamboo Baby Bravo

Create a landing space 

We’re familiar with the idea (and Instagram) of a play space, but children enjoy gaining independence and skills too. Hooks and cubbies where kids can put away their shoes and backpacks immediately when they walk in the door.

It looks tidy. Even better, it’s an way way to foster a sense of home for your child, as they organise, plan, and even play in these spaces.

Social games

Even generic board games can give lots of fun, especially when it involves friends and family.

Some examples of such items here:

• Educational Letter Puzzle

• Cup and Ball Game

• Classic Jacob’s Ladder

• Outdoor Discovery Set

• Fidget Cube (great replacement for a plastic fidget spinner!)

• Wooden camera

• Wooden Slide Whistle

• Wooden Harmonica

• Wooden Eggs

Putting it all together 

We want the best for our children, and gifting takes on a whole meaning when we consider how things are supporting or hindering their potential. 

These gifts offer the gift of open ended play in connection with Nature, letting your child’s best biological potential unfold. 

Healthy homes help make healthy kids

At the end of the day, you (i.e., mum and dad!) will be the one picking up after the children. This is not only literal — I’ve sorted hundreds of Lego’s, unpeeled stickers out of hair, and retrieved items from body parts…

If an item or a toy isn’t serving your child’s best interest, you’re adding to your own load as parent. 

Happy shopping! 

Study: Dangerous levels of metal toxicity in clothing

Metals are used to make clothing and textile products in many processes, such as:

• metal complex dye (cobalt, copper, chromium, lead),

• pigments,

• mordant (chromium),

• catalyst in synthetic fabrics manufacture (antimony oxide),

• synergists of flame retardants (Sb2O3), antimicrobials (nanoparticles of silver, titanium oxide and zinc oxide),

• water repellents, and;

• odour-preventive agents

When we wear these metals on our skin, our body’s largest organ, heavy metals may mean a potential danger to human health.

The study

The researchers analysed clothes made of different materials, colours, and brands.

The results

Different materials in darker dyes have different levels of metals. The researchers found high levels of Cr in polyamide dark clothes (605 mg/kg), high Sb concentrations in polyester clothes (141 mg/kg), and great Cu levels in some green cotton fabrics (around 280 mg/kg).

Significantly lower concentrations of Al and Sr were found in “eco” clothes,.

No significant differences were observed in branded and unbranded clothing pieces.

Study: Polyester Underwear Decreases Sperm Count and Motility

Your daily choice of underwear really can have an impact on your fertility, and men, it has a direct effect on your sperm.

The study

Twenty-four dogs were divided into two equal groups, one of which wore cotton underpants and the other polyester ones.[1]

Seven dogs wearing nothing were used as controls. The underwear was fashioned to fit loosely in the scrotal area so as to avoid its insulating effect.

The dogs wore these continuously for 24 months during which the researchers measured the semen character, testicular temperature, hormones (serum testosterone, follicle stimulating hormone, luteinizing hormone, prolactin) and testicular biopsy were examined.

The study results

By the end of 24 months, the dogs wearing polyester underpants had lower sperm count and slower sperms.

After removing the polyester underpants, semen improved gradually to normal in 10 dogs. However, sperm counts remained low for two dogs.

other studies on the effects of wearing polyester clothing

In another study done in 2007 by the same researcher, the electrostatic potential from polyester garments was found to have an 'injurious effect on the ovarian and placental function,' which in turn caused low serum progesterone and spontaneous abortions.

The strong dyes used on synthetic fabrics, subjects tested contracted lymphomatoid dermatitis and different other cutaneous reactions.

Another study in 1992 checked out how polyester worn as a sling could work as a contraceptive for men. Fourteen men wore “polyester slings” for 12 months. The researchers tracked the semen character, testicular size, rectal-testicular temperature difference, serum reproductive hormones and testicular biopsy.

They also measured the electrostatic potentials generated between the scrotum and the polyester.

By the end of the 12 months, all men became azoospermic with an average of 139.6 +/- 20.8 sd days, with decrease in both testicular volume (P less than 0.05) and rectal-testicular temperature difference!

After the men gave up wearing the polyester sling underwear, it took an average of period of 156.6 +/- 14.8 sd days for their sperm to return to average.

The researchers concluded:

“The azoospermic effect of the polyester sling seems to be due to two mechanisms: 1) the creation of an electrostatic field across the intrascrotal structures, and 2) disordered thermoregulation. To conclude, fertile men can be rendered azoospermic by wearing the polyester sling. It is a safe, reversible, acceptable and inexpensive method of contraception in men.”

I don’t know about but that "polyester sling” sounds like most underwear to me.

What does this mean for your health?

Clothing can disrupt the electrostatic potentials generated by the polyester fabric play a role in it.

The lymphatic system becomes overwhelmed with yet another source of toxins; the toxic polyester fabrics that we wear directly on our largest organ, our skin. It slows down and becomes sluggish, leading to inflammation and disease.

Sperm production takes about three months from start to finish, so take the action to switch out your wardrobe, as it may take that long for your sperm quality to improve. For a long time the spotlight (and burden) lay pretty much on female fertility. However, a male fertility crisis has been looming, perhaps just below sight.

If you found this study interesting, check out my full guide to EMFs and your microbiome. It’s free, and you’ll find facts and resources on how electromagnetic fields can impact very basic cellular functions in your body.

References

1. Shafik A. Effect of different types of textile fabric on spermatogenesis: an experimental study. Urol Res. 1993;21(5):367-70. doi: 10.1007/BF00296839. PMID: 8279095. https://pubmed.ncbi.nlm.nih.gov/8279095/

2. Shafik A. Contraceptive efficacy of polyester-induced azoospermia in normal men. Contraception. 1992 May;45(5):439-51. doi: 10.1016/0010-7824(92)90157-o. PMID: 1623716. https://pubmed.ncbi.nlm.nih.gov/1623716/

3. https://www.newscientist.com/article/mg23631520-600-were-heading-for-a-male-fertility-crisis-and-were-not-prepared/

Lifestyle Tip for a Calm Home - Deep Sleep

Of all the factors contributing to poor health and unsatisfied relationships, stress is perhaps the most overlooked.  

At home, while the stress response can be a helpful biological function, enabling you to respond to daily tasks, demands, and and urgencies, this "lifesaving" reaction ends up doing far more harm than good when continually triggered.

And many of the small everyday details at home can trigger stress: financial worries, clutter, juggling multiple tasks, overwhelming demands, even if they are from our loved ones…

Why you want deep sleep

Deep sleep is the stage of sleep that helps the brain rest and recover, allowing it to replenish energy. keeping hormones balanced. The pituitary gland secretes human growth hormone during this stage, which helps tissues in the body grow and regenerate cells.

The most important thing that a person can do is to set aside more time for sleep. Doing so allows the body to go through more sleep cycles, which makes it possible to have more deep sleep.

Emotional Resilience Reduces the Impact of Stress

Stress is an inescapable part of life; it's how you address it that will determine whether it will translate into health problems later on. The stress reaction should dissipate as quickly as possible after the perceived danger has passed. The scientific term for this is "resilience" — your ability to rapidly return to normal, physically and emotionally, after a stressful event.

Resilient People Are More Tuned in to Bodily Cues of Stress

During times of stress and uncertainty, your resilience is a crucial factor for how well you get through things; “resilience” is the scientific term for your body’s ability to rapidly return to normal or a harmonious equilibrium.

Some people are naturally more resilient than others, and researchers have long pondered the reasons why. One hypothesis is that people who are more resilient have learnt to listen to their body. 

Deep Sleep Builds Emotional Resilience

Exposure to trauma can weaken your emotional resilience. The good news is you can rebuild or improve it as well. One solid strategy that can help build emotional resilience is good sleep. Research shows people who get more deep sleep are less fearful.

The study,6 published in the Journal of Neuroscience, claims to be the first to demonstrate that sound, deep sleep helps buffer against emotional distress, while sleeping poorly raises your risk of experiencing a difficult event as emotionally traumatizing. According to the authors:

"Sleep, and particularly rapid-eye movement sleep (REM), has been implicated in the modulation of neural activity following fear conditioning and extinction in both human and animal studies. It has long been presumed that such effects play a role in the formation and persistence of post-traumatic stress disorder, of which sleep impairments are a core feature … 

In the current study, we employed long-term mobile sleep monitoring and functional neuroimaging (fMRI) to explore whether trait-like variations in sleep patterns … predict subsequent patterns of neural activity during fear learning. 

Our results indicate that higher baseline levels of REM sleep predict reduced fear-related activity in, and connectivity between, the hippocampus, amygdala and ventromedial PFC during conditioning. Additionally, skin-conductance-responses (SCR) were weakly correlated to the activity in the amygdala. 

Conversely, there was no direct correlation between REM sleep and SCR, indicating that REM may only modulate fear acquisition indirectly. In a follow-up experiment, we show that these results are replicable, though to a lesser extent, when measuring sleep over a single night just prior to conditioning. As such, baseline sleep parameters may be able to serve as biomarkers for resilience, or lack thereof, to trauma."

The link between mental health and REM sleep (deep sleep)

Long-standing clinical observations demonstrate that nearly all mood and anxiety disorders co-occur with one or more sleep abnormalities. 

And for Mothers, post partum depression and emotional resilience

Much of “post partum depression” is in fact sleep deprivation that wears at our ability to cope with the range of physical, psychological, and hormonal changes—that occur at least well over the first year of having baby.

For the woman whose nervous system is frozen and suppressed, the intensity of birth (despite being a worthwhile experience to bring their baby earth side) can expose, provoke, or stir up stored survival stress from old trauma resulting in the labels PPA or PPD.

(And if you didn’t know, suicide is the leading cause of death for new moms.)

When I became a mother, the bone-deep exhaustion that comes with it coloured my world. Even though I learnt to function daily with it, my mind battled a continual fog.

There is nothing quite like new parent sleep deprivation. It can be a shock for new parents, and even for second (or third, fourth...) time parents. 

Rather than adding emotional demands on the new, emotionally worn, parent, I believe it is more effective to prioritise space for quality rest.

Create emotional resilience at home with deep sleep

Sleep post-children will probably never be the same. However, recharging looks different as a mom, and I have learnt to expand my definition of rest to include relaxing activities and naps instead of believing that night-time sleep is the only good form of rest. 

Here are some ways to create small spaces to rest at home during the day:

• Comfortable seating areas around the house. If you have a few minutes on the couch, close your eyes and allow them to rest by taking in less light and visual stimulation.

• Uncluttered areas where you can relax into a soothing stretch or yoga pose, such as a child’s pose or legs up the wall. This allows your parasympathetic system to kick in as your breathing slows down.

• Baby’s nap area is not just a space reserved for childish slumber. It’s a vital spot to replenish your nurturing energies. When you do get to nap with your nap, avoid television, radio, and looking at your clock so you aren’t counting the moments to do the chores (or when baby has broken the nap). A cool, dark environment is also optimal for napping, if it is calm for adult as well as children’s sensibilities.

• Create a bedroom sleep sanctuary. Have fun with this and make it a place for rest beyond your wildest dreams.

Does your home help or hinder how well you handle difficult circumstances? How well do you handle the effects of stress and negative emotions? Let’s make space for real deep sleep — for real emotional resilience.