Sleep is natural. We all have slightly different ways of embracing this habitual routine, but one point remains true: the importance of sleep cannot be understated.
Why Do We Need To Sleep?
A good night’s sleep and, more importantly, consistently good sleeping patterns are imperative to your health—from brain function, to bodily repairs, to reducing weight gain. While you sleep, your body works overtime to fix itself. It uses the time to grow muscle and strengthen the immune system to ward off infections.
A healthy amount of sleep (usually seven to nine hours for adults) is also necessary for your wellbeing. During sleep, the memories you make throughout the day are processed and logged in your long-term memory. This helps you take in information, process its meaning and place, and consolidate it within your memory system. Waking from a disturbed night’s sleep doesn’t only leave you feeling less than rested; it reduces your concentration levels and lessens your ability to focus and absorb information. If you didn’t recognize the importance of sleep before, hopefully this short introduction has changed your mind.
How To Sleep Better
There are numerous routes you can take to obtain a better night’s sleep, depending on the circumstances causing your sleep deprivation. The following are the main causes of interruptions and are usually experienced more than once during our lifetimes:
- Caring Responsibilities—young children, pets, and others within the household requiring attention during the night.
- Uncomfortable Room Temperature—often seasonal, but sometimes affected by a lack of room ventilation or poor house structure causing a draft.
- Lighting Changes—many people like to wake up with the sunrise. But if you’re the opposite, inconsistent light levels in the room may affect sleep.
- Pain—joint aches, indigestion, and period pains can flare up during the night. This makes you more susceptible to waking up to reposition yourself.
- Sharing a Bed—if you’re sharing a bed with another person or pet, their sleep disturbances during the night may affect your own.
More serious sleep deprivation, or insomnia, is usually affected by a variation of these factors but can often extend over a period of time. People with insomnia usually find it difficult to fall sleep, and their days are affected by lack of sleep.
Most commonly, stress, anxiety, and depression are the leading causes of insomnia. They can also be major side effects of sleep deprivation. Concerns about work, family, and money can sometimes be exacerbated when attempting sleep because there are no distractions from worrying thoughts. More recently, the continuation of the COVID-19 lockdown has caused an increase in sleep disturbances due to the daily anxiety brought with it, along with reports of worsening stress-fueled dreams. It’s therefore extremely important to monitor and address your causes of insomnia so you’re better equipped to make any necessary lifestyle changes.
Reducing Sleep Deprivation
Taking small steps to reduce sleep deprivation factors can have an immediate effect and put you on the path to optimal health.
First though, it’s worth addressing cases of insomnia that are persistent and not improved by natural remedies. In these cases, it’s always best to seek medical assistance. Your doctor can talk you through your symptoms to best direct your course of action.
Many people try over-the-counter sleeping aids in tablet or liquid form to provide a better night’s sleep. It’s good to recognize the importance of sleep aids in the fight against insomnia. However, if you’re open to trying a sleeping aid in this form, there are many natural options which may better suit you and your body:
- Teas—try chamomile, peppermint, or decaffeinated green tea to relax.
- Lavender—the scent alone can make you feel tired. Most drug stores or grocery stores sell lavender kits with a mix of pillow spray, temple balm, and the essential oil (rub a few drops on your wrists) to help induce sleep.
- Valerian—valerian root extract reduces mild anxiety and aids sleep. It usually comes in capsule form.
- Evlution Nutrition Z Matrix—an herbal supplement created to induce restful sleep. Other benefits include improved strength, performance, and recovery after exercise.
If you find that supplements are something you’d like to try, always make sure to read the label and follow the stated directions before use. It’s also advisable to consult with a medical professional before taking any new supplement.
Tips To Sleep Better
You can instantly incorporate more common solutions to a better night’s sleep. First, look to create a comfortable environment and put a solid evening routine in place, taking into account the following:
- Timing—try to go to bed and wake up at similar times each day, even on weekends. The importance of a sleep schedule is often not recognized. Having a set bedtime will help your body adjust to a routine and help you recognize when your body needs rest. Keeping a sleep diary is a good place to start.
- Limit Caffeine—restricting your intake of caffeine (which is a stimulant found in drinks like tea and coffee) at least an hour before bed will reduce your energy level and set you up for a more restful sleep.
- Room Conditions—keeping your bedroom’s temperature and lighting at fixed levels will result in fewer disturbances during the night. Molecule cooling bed sheets regulate your body heat to improve sleep quality. Investing in good blackout blinds or curtains can put you in a deeper sleep, but on the flip side, can make it more difficult to wake up, so it’s best to try a range of options to see what works for you.
- Exercise—daily exercise stimulates your muscles and aids positive wellbeing. Morning workouts and some gentle exercise (yoga, stretches, etc.) before bed can also have an effect on feeling more rested.
- No Screens—many people jump into bed and look to their electronics to provide them with pre-sleep entertainment. However, screen time is one of the most common reasons people struggle to fall asleep. Try to turn off screens at least an hour before bed. If it’s necessary for you to have screen time in bed, apply your blue light filter and reduce your screen brightness so you don’t strain your eyes.
Importance of Relaxation for Sleep
Finally, and above all, examine your sleep patterns and any level of disturbance in regard to your mental wellbeing. Relaxing your mind is just as important as relaxing your body. Mindfulness-based stress reduction such as podcasts, a hot bath, and deep breathing techniques are good first steps toward easing anxiety. If you find that your sleep is affected regularly by stress, anxiety, and/or depression, you should seek medical assistance from your doctor. At the very least, speak to someone trusted so you’re able to talk through your feelings. Charities like Mind have lots of useful information and contact numbers, should you need them.
Sleep will always remain one of the most important factors in keeping our bodies and minds healthy. Learning its value and how to best respond to any disturbances will put you on a better path to understanding how you can help yourself maintain the very best sleep routine.