Waking up truly rested can be a luxury for many of us.
But for our body and mind, it's 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.
Increased learning and performance capacity both physically and mentally.
Increased creativity & social ability.
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 for a wide range of diseases including cardiovascular diseases, diabetes, and depression.
Simply put, 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 as opposed to when you haven't gotten the rest you actually need.
At the same time, it can be a puzzle to find time to rest properly in our connected world.
7 best tips for creating good sleep
8 hours – without pressure
Most people feel best when they get at least 5 "sleep cycles" that last about 90 minutes – that is, about 7.5 hours total.
Note that this is 7.5 hours that you actually 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), that's okay. Lying still with your eyes closed and just resting is the best and most effective tip we know.
Don't make it a problem, meaning don't stress yourself out because 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, keep it open when you sleep. The choice of bedding and how the room looks also matters.
Is there anything you can upgrade in your bedroom to make it more "sleep-friendly"?
Make your room beautiful and attractive, keep it clean and cool. Get good blackout curtains or a really good roller blind.
3. Bright 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 when we take in sunlight as much as possible during the day, and minimize direct light in our eyes for the last 1-2 hours before we go to sleep.
This means practically:
Spend at least 30 minutes in the middle of the day outdoors.
Turn off all screens (phone, computer, tablet) at least 1 hour before you go to sleep. If you absolutely must do something with the computer or phone, we recommend that you install a blue light filter or buy glasses that block blue light.
4. Exercise during the day
We sleep better when 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 exercise so late.
5. Take it easy with caffeine
Coffee and tea stimulate the central nervous system and get our energy going.
This 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 get disrupted nighttime sleep from drinking coffee after 2-3 PM during the day.
6. Meditate
Having some type of routine that helps you release stress and tension, especially in the evening, is optimal for a good night's sleep.
This could be meditating for a while, doing gentle yoga, listening to a relaxation tape, listening to beautiful music, taking a forest walk, or reading a relaxing book.
Meditation doesn't have to mean sitting straight-backed on a hard cushion with your hands on your knees without thoughts.
Instead, you can let thoughts pass without getting attached to them. It simply means taking time to be in stillness, at peace for a while for your own good.
What is your best way to wind down 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 for helping the body wind down.
Chamomile – Traditionally used for its calming properties.
Tulsi – Ayurvedic herb used to prevent and manage stress.
Reishi – Chinese herb that is said to bring peace of mind.
Supplements
Magnesium – Has a relaxing effect.
Inositol – A special B-vitamin that has been shown to support good sleep.
L-theanine – The compound in tea plants that provides feelings of calm and well-being.
GABA – A signaling substance that helps the brain quiet thoughts and worry.
Combination supplements (products with a bit of everything for sleep)
Sömnbalans: 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 compounds for helping the brain relax at night.
We wish you all a good night's sleep!
