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 real miracle cure.
Here are some of the benefits of good sleep
Better and more stable mood.
Increased learning and performance capability 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.
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 compared 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 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" 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 to turn sleeping into a performance. If you have trouble falling asleep or if you wake up in the middle of the night, it doesn't matter. Just stay in bed 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 purchase blackout blinds. The optimal 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 you go to bed.
Light during the day – darkness at night
Our brain and hormone system react to all types of light sources and try to adapt to them. Therefore, we benefit most from taking in sunlight as much as possible during the day, and minimizing direct light to 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 (mobile phone, computer, tablet) at least 1 hour before you go to sleep.
If you absolutely must use your computer or mobile phone, we recommend installing a blue light filter or purchasing 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 get our energy going. 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 type 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 recording, listening to beautiful music, taking an evening walk, having a warm bath, doing a foot bath, or reading a relaxing book. What's 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 goes for people close to us with whom we can relax. Ask for a massage or give one. Both are equally beneficial 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 negative news
It's important to know what's happening in the world, but we all have a tendency to get worked up over things. Right now, the Coronavirus is a stress factor for many. If you notice that it stresses you out, decide to only check updates about it maximum once every other day.
Supplements & herbs for better sleep
There are a variety of herbs and nutrients that support the body's ability to relax and rest. Here are several products that we like:
– Nattplus is an excellent supplement containing Inositol, Chamomile extract, Lemon Balm extract, Magnesium, and L-theanine.
– L-theanine is an amino acid that promotes relaxation. Great 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 for helping the body wind down.It also prevents anxiety, and is called Joy of the Heart.
– Chamomile is traditionally 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 that is said to bring peace to the mind.
– Moringa is a plant that supports relaxed sleep.
– Glycin is an amino acid that can support relaxed sleep.
