Waking up truly refreshed can be a luxury for many of us. For the body and mind, it is just as important as air, water, and food. Good rest and recovery can be a genuine miracle cure.
Here are some of the benefits of good sleep
- Better and more stable mood.
- Improved learning and physical and mental performance.
- Increased creativity & social skills.
- Reduced secretion of stress-related hormones.
- Stronger immune system.
- Reduced inflammation in the body.
- Stable blood sugar and better metabolism.
- Fewer cravings for sweets and caffeine.
- Better muscle growth and reduced fat storage.
- Reduced risk of a wide range of diseases, including cardiovascular disease, diabetes, and depression.
The body repairs and restores itself when we sleep well, and there is no substitute or shortcut for obtaining these benefits. You probably know yourself how it feels in both body and mind when you are well rested, compared with when you have not had the rest you actually need. At the same time, finding time to rest properly can be a puzzle in our connected society.
How to create more space for good sleep
8 hours - without pressure
Most people feel best when they sleep at least 5 “sleep cycles” lasting approximately 90 minutes - that is, approximately 7.5 hours in total. Note that this is 7.5 hours of actual sleep, which means you need a minimum of 8 hours in bed to have time to fall asleep and wake up in a relaxed way.
An important aspect of being able to rest deeply is not turning sleep into a performance. If you have difficulty falling asleep or wake up in the middle of the night, it does not matter. Just stay lying down with your eyes closed and rest. Do not make it into a problem.
Optimize your bedroom
An optimal bedroom is cool, dark, and quiet. Is there anything you could upgrade in your bedroom to make it more “sleep-friendly”? For example, you may need to get a blackout roller blind.
The optimal sleeping temperature is somewhere between 14 and 18 degrees, so make sure to air out the bedroom and turn down the radiator a little before going to bed.
Light during the day - dark in the evening
Our brain and hormonal system react to all types of light sources and try to adapt to them. That is why we feel best when we take in as much sunlight as possible during the day and minimize direct light into our eyes during the last 1-2 hours before we go to sleep.
In practice, this means:
- Spend at least 30 minutes outdoors in the middle of the day.
- Turn off all screens (phone, computer, tablet) at least 1 hour before you are going to fall asleep.
- If you absolutely must do something on your computer or phone, we recommend installing a blue-light filter or buying glasses that can block blue light.
Exercise early in the day
We sleep better if we exercise regularly. At the same time, we sleep worse if we exercise too late in the evening. So the simple solution is to try to exercise as early in the day as possible.
Take it easy with stimulants
Coffee and black and green tea stimulate the central nervous system and boost our energy. This can be useful during the day, but in the afternoon and evening it is not what the body needs. Cocoa and chocolate can also stimulate us far too much in the evening.
Meditate
It is incredibly helpful to have some type of routine that helps you let go of stress and tension, especially in the evening. This could be meditating for a while, doing gentle yoga, listening to a relaxation recording, listening to beautiful music, taking an evening walk, having a warm bath, taking a foot bath, or reading a relaxing book. What is your best way to wind down after a long day?
Spend time with people and animals you like
Being with animals is very relaxing. The same applies to people close to us whom we can relax with. Ask for a massage or give someone a massage. Both are equally beneficial, as circulation increases, muscle tension decreases, and the body's own pain-relieving hormone, endorphin, is released, making us feel good.
Reduce your time spent on bad news
It is important to know what is happening in the world, but we all tend to get worked up about things. Right now, the coronavirus is a source of stress for many people. If you notice that it is stressing you out, decide to go online and search for information about it no more than once every other day.
Supplements & herbs for better sleep
There are a number of herbs and nutrients that support the body's ability to relax and rest. Here are some examples of popular products: Lemon balm, Ashwagandha, Tulsi, L-theanine, Magnesium, Glycine, and GABA.
