Sleep support - optimise your sleep quality to improve your life!
Good quality sleep is often taken for granted until you experience poor sleep. No one should have to experience poor sleep and the consequences of tiredness, fatigue, poor concentration and impacted life quality. In this blog post, we'll explore the science behind sleep, its crucial role in our wellbeing, and practical strategies for improving its quality. I hope that you will be empowered to create a sleep routine that nourishes your wellbeing and to prioritise sleep quality for your health.
Why do we need good-quality sleep?
Good sleep quality is essential for overall well-being. It supports physical health by:
aiding in healing
maintaining cardiovascular health
regulating weight and blood sugar
supporting cognitive function
improving memory consolidation and problem-solving
aiding mental health
supporting emotional stability and stress reduction
enhancing daytime alertness and productivity
regulating hormones
supporting the immune system
contributing to longevity
Not getting enough sleep increases the risk of developing obesity, type 2 diabetes and cardiovascular disease.
Science of Sleep
A complete sleep cycle takes 90-110 minutes and this occurs 4 to 5 times during the night. The sleep stages alternate between non-rapid eye movement and rapid eye movement (REM) and progress in the following order:
N1: theta waves, light sleep
N2: deeper sleep, heart rate and body temperature drop, memory consolidation
N3: delta waves, deepest non-REM sleep, body repair, bone and muscle building, immune system strengthening
N2: repeated
REM: dreaming/nightmares, erratic and irregular breathing, the brain is highly active
What is the optimal amount of sleep that we need?
Children: 9-11 hours per day.
Teenagers: 8-10 hours per day.
Adults: 7-9 hours per day.
Sleep hygiene for optimal sleep
Avoid caffeinated teas, coffee and energy drinks in the afternoon, ideally after 2 p.m. Nicotine and alcohol can also affect the quality of deep sleep.
Avoid going to bed on a full stomach as it can interrupt your digestion and your sleep
Try to go to bed and wake up at the same time every day to balance your circadian rhythm.
Morning sunlight exposure after waking will support your circadian rhythm and natural sleep schedule.
Stay away from electronic screens that emit blue light before sleep as they can interrupt your melatonin production
Avoid sitting or working in bed during the day so that your body only associates your bed with sleep.
An ideal room for sleeping is cool, quiet, and dark.
A regular exercise routine can help contribute to improved sleep. Exercise in the morning is superior for your circadian rhythm.
Practice a self-care routine in the lead-up to bed such as showering, taking an Epsom salt bath, journalling, reading, meditating, doing yoga or drinking herbal tea to relax.
Stress management is an important step for optimising sleep quality. Practices like yoga, Qi gong and tai chi may improve sleep quality and sleep duration. Relaxation techniques such as progressive muscle relaxation and listening to music can also be beneficial before bed.
Try this iPhone hack to turn your screen red at night time to minimise blue light exposure
Go to Settings on your iPhone.
Scroll down and tap on "Accessibility."
Tap on "Display & Text Size."
Tap on "Color Filters.”
Toggle the switch to turn on "Color Filters."
Select "Color Tint" from the list.
Adjust the intensity to make the screen red. (Move the sliders to adjust until you're satisfied.)
Go back to the Accessibility settings.
Tap on "Accessibility Shortcut".
Choose "Color Filters" from the list.
Now, whenever you triple-click the lock button, it will toggle the red screen on or off.
Natural Remedies for Poor Sleep
Herbs: Passionflower, Californian poppy, Lemon balm, Skullcap, Hops, Valerian, Kava, Zizyphus, Withania and Chamomile support sleep quality through sedative and GABA-enhancing actions [always seek guidance before supplementing]
Enhancing GABA: activation of GABA-a receptors helps us sleep. GABA is the main inhibitory neurotransmitter in the central nervous system (brain and spinal cord). Dietary and herbal modulation of GABA is another newsletter in itself!
Download my convenient and printable sleep guide to keep you on track!
Sleep is something most of us take for granted. I want to help people experience optimal sleep so they can live optimal lives.
This guide to sleep provides you with essential tips and strategies to optimise your sleep quality and overall wellbeing. Learn about creating a relaxing bedtime routine, the ideal sleep environment, the impact of technology on sleep, and so much more.
Take the first step towards improving your health and vitality by incorporating these practical recommendations into your daily routine. Say goodbye to restless nights and hello to restorative sleep with evidence-informed sleep hygiene tips.
Ready to take the next step to optimise your sleep quality?
To find out more about how naturopathy can support your SLEEP, nurture your wellbeing and improve your quality of life, book in for a free welcome call.
We will discuss your health goals and what to expect through naturopathic treatment with no obligation to book in.
References:
Albakri, U., Drotos, E., & Meertens, R. (2021). Sleep health promotion interventions and their effectiveness: An Umbrella Review. International Journal of Environmental Research and Public Health, 18(11), 5533. https://doi.org/10.3390/ijerph18115533
Chow, C. M. (2022). Sleep hygiene practices: Where to now? Hygiene, 2(3), 146–151. https://doi.org/10.3390/hygiene2030013
Feizi, F., Namazi, N., Rahimi, R., & Ayati, M. H. (2019). Medicinal plants for management of insomnia: A systematic review of animal and human studies. Galen medical journal, 8, e1085. https://doi.org/10.31661/gmj.v8i0.1085
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting Public Health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001
Patel, A. K., Reddy, V., Shumway, K. R., & Araujo, J. F. (2023). Physiology, Sleep Stages. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK526132/
Potter, G. D., Skene, D. J., Arendt, J., Cade, J. E., Grant, P. J., & Hardie, L. J. (2016). Circadian rhythm and sleep disruption: Causes, metabolic consequences, and countermeasures. Endocrine Reviews, 37(6), 584–608. https://doi.org/10.1210/er.2016-1083
