Waking up truly rested can be a luxury for many of us.
But for our body and mind, it is as important as air, water, and food. Good rest and recovery can be pure miracle medicine.
9 benefits of good sleep
- Better and more stable mood.
- Improved learning and performance both physically and mentally.
- Increased creativity & social skills.
- Reduced release of stress-related hormones.
- Stronger immune system.
- Reduced inflammation in the body.
- Stable blood sugar and better metabolism (= less craving for sweets and caffeine).
- Better muscle building and reduced fat storage.
- Reduced risk of a wide range of diseases including cardiovascular disease, diabetes, and depression.
In short, the body repairs and restores itself when we sleep well, and there is no substitute or shortcut to get these benefits.
You probably know yourself how it feels in both body and mind when you are rested versus when you haven’t gotten the rest you really need.
At the same time, it can be a puzzle to find time to rest properly in our connected society.
The 7 best tips for creating good sleep
1. 8 hours – no pressure
Most people feel best by sleeping at least 5 “sleep cycles” lasting about 90 minutes each – that is about 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 trouble falling asleep (or if you wake up in the middle of the night), it’s okay. Staying still with your eyes closed and just resting is the best and most effective tip we know.
Don’t make a problem out of it, meaning don’t stress yourself out if you wake up in the middle of the night.
2. Optimize your bedroom
An optimal bedroom is cool, dark, and quiet.
If you have a window, try to keep it open while you sleep. The choice of bedding and the room’s appearance also matter.
Is there anything you can upgrade in your bedroom to make it more “sleep-friendly”?
Make your room nice and beautiful, keep it clean and cool. Get good blackout curtains or a really good roller blind.
3. Light during the day – dark in the evening
Our brain and hormone system react to all types of light sources and try to adapt to them.
That’s why we feel best by getting as much sunlight as possible during the day, and minimizing direct light in the eyes during the last 1-2 hours before we go to sleep.
This means practically:
- 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 go to sleep. If you absolutely must use your computer or phone, we recommend installing a blue light filter or buying glasses that block blue light.
4. Exercise during the day
We sleep better if we move regularly.
But at the same time, we sleep worse if we exercise too late in the evening. So the simple solution is not to try to work out so late.
5. Take it easy with caffeine
Coffee and tea stimulate the central nervous system and boost our energy.
It can be useful during the day, but in the afternoon and evening, it’s not what the body needs.
Studies have shown that most people experience disturbed sleep if they drink coffee after 2-3 PM.
6. Meditate
Having some kind of routine that helps you release stress and tension, especially in the evening, is optimal for a good night's sleep.
It can be meditating for a while, doing gentle yoga, listening to a relaxation tape, enjoying beautiful music, taking a walk in the forest, or reading a relaxing book.
Meditation doesn’t have to mean sitting perfectly upright on a hard cushion with your hands on your knees and no thoughts.
However, you can let thoughts pass without attaching to them. It simply means taking time to be still, alone for your own good.
What is your best way to unwind after a long day?
7. **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 several products we like to use for a good night's sleep:
Herbs
- Lemon balm – An excellent herb to help the body unwind.
- Chamomile – Traditionally used for its calming properties.
- Tulsi – An Ayurvedic herb used to prevent and manage stress.
- Reishi – A Chinese herb said to bring peace of mind.
Dietary supplements
- Magnesium – Has a relaxing effect.
- Inositol – A special B vitamin shown to support good sleep.
- L-theanine – The compound in the tea bush that creates feelings of calm and well-being.
- GABA – A neurotransmitter that helps the brain quiet thoughts and worries.
Combination supplements (products with a bit of everything for sleep)
- Sleep Balance: Contains the amino acids GABA and L-theanine, plant extracts from ashwagandha, saffron, hops, and lemon balm, as well as vitamin B6 and magnesium.
- Contains the amino acids GABA and L-theanine, plant extracts from chamomile and lemon balm, as well as vitamin B6.
- Chinese herbs and L-theanine that help us prevent stress in our daily lives.
- Liposomal GABA/L-Theanine: A liposomal solution with two of the most powerful substances to help the brain relax at night.
We wish you all a good night's sleep!
