Nothing is right when we haven’t had enough good sleep. The brain is slow and foggy, mood is irritable and the mind, is troubled. For the body, deprived of its time to rest, recuperate and heal, insufficient sleep can take a real toll, across all of its systems, from cardiac to endocrine. A good night’s sleep is always wished for, but sleep studies have shown that regular peaceful slumber can be intentional – well-planned and well-executed.
With today’s busy lifestyles, our sleep has declined in both quality and quantity. But, sufficient, restful sleep is every bit as important to our health and wellness as balanced nutrition and regular physical activity, and it deserves an equal share of our attention. Just as we make sure we are eating well every day and scheduling our time for exercising, we need to embrace a night-time regime that enables a healthy sleep pattern.
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Interestingly, although most parents prioritise their children’s sleep behaviour, as adults we often take the view that our sleep is left to chance. Day by day, we just take what sleep we can get. Sometimes, late nights and too little sleep are not by choice. Worry, anxiety and depression can all disrupt our sleep even though we’ve made sure we’re ready for bed at a reasonable time. Preparing our minds for sleep is a vital component of a sleep routine. Just as we wind down our bodies, we also need ways to let go the day’s stresses and relax our minds.
If you’re serious about improving your sleep, then here are a few key tips for healthy sleep:
Set yourself up for sleep success
There are two things you can do during the day to support restful sleep at night. It may not always be possible on workdays, but if you can, try to get outside in bright, natural daylight for at least an hour or preferably two. Your body’s innate time-keeping is known as the Circadian rhythm which affects your hormones, regulates your daytime energy levels and night-time sleep duration.
Daily exposure to bright light helps to keep your Circadian rhythm healthy. In addition, try to schedule physical activity during the day. If you can’t go to the gym or an exercise class, try to take a daily walk.
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Avoid caffeine from late afternoon onwards
While some people’s bodies process caffeine quickly and efficiently, others are not so lucky. If you find you are very sensitive to caffeine then try to enjoy your coffee or tea in the morning when you may get some benefit from the stimulating effects of caffeine on your nervous system. After 3 to 4pm rather switch to decaffeinated coffee or fruit, herbal and rooibos teas.”
Set your bedtime and wake-up time
Our bodies thrive with a good routine. Define both your bedtime and your wake-up time, and be consistent, even on weekends. Adults, generally require around 7 to 8 hours of sleep time per night.
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Avoid alcohol before bedtime
Alcohol disrupts your Circadian rhythm which is what triggers the night-time production of the sleep-inducing hormone, melatonin. A couple of drinks at night can result in restless, even interrupted sleep and also cause snoring. If you enjoy having a warm and soothing bedtime drink, then try the naturally relaxing Yogi Tea Bedtime Rooibos Vanilla, an organic blend that includes calming Lemon Balm and fragrant rose petals.
Make your bedroom a restful escape for good sleep
Keep your bedroom free of electronic devices – laptops, phones and TVs, which all emit blue light from their screens and stimulate the mind. Your bedroom is ideally your quiet, private space for relaxing your mind, resting your body and enjoying a good night’s sleep, while work, entertainment and online socialising happen in your living area. This helps you to avoid mental busyness and distractions when you are preparing to sleep.
To really turn your bedroom into a sleep sanctuary, invest in good quality bedding that is comfortable and that will ensure a good night’s interrupted sleep, free from distractions.
Let go of strong emotions and worries
Even when we have slowed down, softened and relaxed our bodies, racing thoughts can plague our minds. If you’re feeling overwhelmed and anxious about the events of the day, or the anticipation of the next, you need to consciously refocus your thoughts as you prepare for bedtime.
Interrupt stressful thoughts by reminding yourself of your important goal to relax the mind. Take note of your achievements of the day, rather than focusing on the problems. Spend a few moments thinking of a few things that you are grateful for. Use deep breathing techniques or try a calming guided meditation.
Try natural health aids
If you need some extra help to soothe your mind and calm emotions but don’t want to go the route of sleeping or anti-anxiety meds, then there are effective, non-addictive natural health aids that you can make part of your bedtime routine. Something like Feelgood Health’s MindSoothe is a herbal mood tonic formulated by the brand’s in-house Clinical Psychologist and features St John’s Wart, which is proven effective at treating anxiety. This can be taken daily in conjunction with PureCalm a tincture of Lemon Balm, Lavender and Passion Flower that helps to combat nervous stress and tension. CBD sleep aids are another winner to help ensure a restful night’s sleep.
With your focus on ensuring peaceful sleep, you can implement a night-time regime that works optimally for you. Taking charge of your sleep actually helps you to reduce your stress levels generally. There’s no doubt that our outlook on life is brighter in the morning after a good night’s sleep.
