The power of a good night’s sleep
During consultations, clients are usually able to answer questions related to their eating habits, how much water they drink, and their level of physical activity but they often pause when I ask about their sleep habits.
Sleep is equally important to good health as the way we move and feed our bodies.
Good quality sleep allows the cells in our bodies to replenish and repair themselves. Proper rest allows our brains to recharge and consolidate the information it receives during the day. Improper sleep can impair the immune system, increase stress and anxiety and contribute to a variety of other mental health issues.
Studies have shown that good quality sleep can dramatically improve our health and wellbeing. This means we should all commit to getting a consistent amount of sleep to keep our bodies in optimal condition. Most adults require a minimum of 7-8 hours of sleep per night.
Many aren’t aware that sleep has the power to improve some of the most common mental health disorders. A commitment to improve the length and quality of sleep has led to an improvement in conditions such as depression, stress and anxiety, loss of memory, brain fog, as well as mood and neurological disorders.
If you know that you aren’t getting as much sleep as you should, don’t fret! I have easy tips to improve your sleep hygiene that you can follow starting tonight. Following even a couple of these tips could significantly help.
Tips for consistent, good quality sleep:
Go to bed and wake around the same time each day. This will help improve your circadian rhythm
Reduce, or better yet, stop consuming any stimulants at least 3 hours before bed. This includes, alcohol, sugar, and caffeine which is typically found in coffee, tea, chocolate, energy drinks, etc
Avoid blue light at least an hour before bed. This means resisting television and the many mobile devices with screens in your home just before you turn in
It’s great to move your body, but finish exercising at least 3 hours before bed
Get a minimum of 1 hour of sunlight each day
Have a warm bath or shower before bed to calm and soothe your muscles and mind. Add up to 10 drops of essential oils to the bath water or shower corner. I recommend lavender, chamomile, ylang ylang or geranium
Enjoy a cup of herbal tea such as chamomile or Pukka Night Time tea after dinner and/or before bed. Chamomile is particularly relaxing and soothing on the digestive system
Avoid eating within an hour of bedtime
Set the stage: keep the bedroom for sleeping and intimacy only, this helps signal the body for resting.
Keep the bedroom clean and clutter free
Use blackout curtains to make the room as dark as possible
Avoid constant blue light and electromagnetic static. This includes your mobile phone charging on your bedside table
Make your bed as comfortable as possible with 100% cotton or bamboo sheets, which are breathable and help to regulate body temperature to keep you from overheating.
Decorate your room with soft colours. Light blues and greens in particular promote relaxation
Routinely practice deep breathing, meditation and/or mindfulness
Take a personalised herbal formula from your Naturopath to improve sleep quality and sleep latency.
I encourage you to contact me if you need help fine tuning your sleep routine.