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.
Increased learning ability 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 development and reduced fat storage.
Reduced risk for a wide range of diseases including cardiovascular diseases, 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 well-rested as opposed to when you haven't had the rest you actually need.
At the same time, it can be a puzzle to find time to rest properly in our connected society.
7 best tips for creating good sleep
8 hours – without pressure
Most people feel best when they sleep at least 5 "sleep cycles" that last about 90 minutes each – that's 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 not a problem. Staying in bed 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, it's good to keep it open when you sleep. Even your choice of bedding and how the room looks plays a role. 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. 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 as much sunlight as possible during the day, and minimize direct light in our eyes during the last 1-2 hours before we are going to sleep.
This means in practical terms:
Spend at least 30 minutes outdoors in the middle of the day.
Turn off all screens (mobile phone, computer, tablet) at least 1 hour before you go to sleep. If you absolutely must do something with 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 to avoid exercising too late.
5. Take it easy with caffeine
Coffee and 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. Studies have shown that most people experience disturbed sleep from drinking 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 could be meditating for a while, doing gentle yoga, listening to a relaxation recording, listening to beautiful music, taking a forest walk, or reading a relaxing book. Meditation doesn't have to mean sitting bolt upright on a hard cushion with your hands on your knees without thoughts. Instead, you can let thoughts pass by without attaching to them. It simply means taking time to be in stillness, alone for a while for your own benefit. What is your best way to wind down after a long day?
7. Supplements & herbs for better sleep
There are a range 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 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 to the mind.
Supplements
Magnesium – Has a relaxing effect.
Inositol – A special B vitamin that has been shown to support good sleep.
L-theanine – The substance in the tea plant that gives feelings of calm and well-being.
GABA – A neurotransmitter that helps the brain quiet thoughts and anxiety.
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.
Natt: Contains the amino acids GABA and L-theanine, plant extracts from chamomile and lemon balm, as well as vitamin B6.
Tao in a Bottle: Chinese herbs and L-theanine that help us prevent stress in our everyday life.
Quicksilver 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!
