Waking up truly rested can be a luxury for many of us. For the body and mind, it is as important as air, water, and food. Good rest and recovery can be a true miracle cure.
Here are some of the benefits of good sleep
- Better and more stable mood.
- Increased learning and performance ability both physically and mentally.
- Increased creativity & social skills.
- Reduced secretion 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 diseases, diabetes, and depression.
The body repairs and restores itself when we sleep well, and there is no substitute or shortcut to gain these benefits. You probably know yourself how it feels in both body and mind when you are rested compared to when you haven’t had the rest you really need. At the same time, it can be a puzzle to find time to rest properly in our connected society.
How to create more space for good sleep
8 hours – without 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 to make sleeping a performance. If you have trouble falling asleep or if you wake up in the middle of the night, it’s okay. Just lie still with your eyes closed and rest. Don’t make a problem out of it.
Optimize your bedroom
An optimal bedroom is cool, dark, and quiet. Is there anything you can upgrade in your bedroom to make it more “sleep-friendly”? For example, you might need to get blackout blinds.
The ideal sleeping temperature is somewhere between 14 and 18 degrees Celsius, so make sure to air out the bedroom and turn down the radiator a bit before going to bed.
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. Therefore, 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.
In practice, this means:
- Spend at least 30 minutes outdoors around midday.
- Turn off all screens (phone, computer, tablet) at least 1 hour before you plan to fall asleep.
- If you absolutely must use 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 move regularly. But 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 as well as 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’s not what the body needs. Even cocoa and chocolate can stimulate us too much in the evening.
Meditate
It is extremely helpful to have some kind of routine that helps you release stress and tension, especially in the evening. This could be meditating for a while, doing gentle yoga, listening to a relaxation tape, listening to beautiful music, taking an evening walk, having a warm bath, doing a foot bath, or reading a relaxing book. What is your best way to unwind after a long day?
Spend time with people and animals you like
Being with animals is very relaxing. Also with people close to us with whom we can relax. Ask for a massage or give a massage. Both are equally rewarding as blood circulation increases, muscle tension decreases, and the body’s own pain-relieving hormone endorphin is released, making us feel good.
Reduce your time with 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 stress factor for many. If you notice that it stresses you, decide to only look it up at most 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 several products we like:
– Nattplus is an excellent supplement with Inositol, Chamomile extract, Lemon balm extract, Magnesium, and L-theanine. – L-theanine is an amino acid that promotes relaxation. Good for counteracting stress. – Magnesium helps the body relax quickly. – Tao in a bottle is a supplement with L-theanine and adaptogenic herbs. – Lemon balm is an excellent herb to help the body unwind. It also prevents anxiety and is called the Heart’s Delight. – Chamomile has traditionally been used for its calming properties. It makes a nice evening tea. – Tulsi / Holy Basil is an Ayurvedic herb used to prevent and manage stress. It calms our nerves. – Reishi is a Chinese herb said to bring peace of mind. – Moringa is a plant that supports relaxed sleep. – Glycine is an amino acid that can support relaxed sleep.
