Did you roll over hoping the clock said something reasonable and not THE MIDDLE OF THE NIGHT 👀Lie there tossing and turning? Finally reach for your phone and open this post and hey hi hello.
We’re here for you.
This is how BURNOUT (aka HPA axis dysfunction) affects your sleep: When you’re stressed, you have elevated cortisol levels, so you don’t sleep well...which causes HPA AXIS DYSFUNCTION. SO YOU DON’T SLEEP. 🤯
See where we’re going with this?
One of the most effective ways to manage burnout (aka chronically elevated cortisol levels) is to ensure that the adrenal glands are supported.
So you're telling me a coffee alternative improves sleep? Oh yes, yes we are.
According to a 2012 study published in the Natural Medicine Journal*, Ashwagandha (an ingredient in Rasa 🌿 and one of our fave adaptogens!) has been shown to reduce corticosterone, a glucocorticoid hormone present in amphibians, reptiles, rodents, and birds that is structurally similar to cortisol. An array of clinical trials and laboratory research also support the use of ashwagandha in enhancing mood, reducing anxiety, and increasing energy. ⚡️
Rhodiola (another part of the Rasa formula) is an adaptogen that also modulates cortisol. Research that was conducted in Russia indicates that it may stimulate opioid receptors, which in turn can reduce norepinephrine excitability in the brain and HPA axis activity. This means: YOU. SLEEP. BETTER.
Many traditional botanicals (including ashwagandha, reishi, eleuthero, rhodiola, and schisandra — all part of the Rasa formula!) have long been utilized for their stabilizing effects on the HPA axis. In fact, a combination / multi-ingredient formula like Rasa is a highly effective whole-system approach to restoring HPA axis dysfunction!
It’s a comprehensive system upgrade in a cup! ☕️ Maybe this much #science 🔬will put you right back to sleep. If not, check our favorite sleep tips (below) and remember: there's always Rasa. 😉
Tips to catch all the ZZZs
#1 Hot Bath / Cold Room
A warm bath an hour or two before bed helps to lower core temperature, a circadian sleep signal. When you get out of the bath, you feel warm and toasty, but it’s actually bringing all the blood to the surface of your body that cools your core.** Keeping your bedroom temp between 67-70 degrees allows the air you breathe to further cool your core and keep you asleep.
#2 Go to Bed at the Same Time
Even on weekends! When we train our bodies to sleep in alignment with our natural circadian rhythms, we generally sleep better, are healthier, and make better choices!
#3 Avoid Caffeine!
Well, duh, right? Of course we would say this. BUT caffeine within ten hours of bedtime has been shown to disrupt sleep.*** Exercise, food, or alcohol too close to bedtime can also elevate your heart rate and make it hard to unwind.
#4 Avoid Blue Light
We know you’re looking at this on a device right now 👀, but many devices have a “night mode” setting that reduces the amount of blue light after sunset. iPhones come with this feature (Settings > Display & Brightness > Night Shift), and you can download the app f.lux for night shift on your computer.
Have a favorite way to fall asleep fast? Just hit leave us a comment and let us know - we 💛to hear from you!
Author: Catie Webster