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 pure miracle medicine.
Here are some of the 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 of a wide range of diseases including heart/cardiovascular diseases, diabetes and depression.
The body repairs and restores itself when we sleep well, and there is no substitute or shortcut to gaining 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 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 – 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. Just lie still with your eyes closed and rest. Don't make it a problem.
Optimize your bedroom
An optimal bedroom is cool, dark and quiet. Is there something you can upgrade in your bedroom to make it more "sleep-friendly"? For example, you might need to get a blackout blind.
The optimal sleeping temperature is somewhere between 14 and 18 degrees, so make sure to air out the bedroom and turn down the radiator a bit before you go 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 when we take in the sun's light as much as possible during the day, and minimize direct light in our eyes during the last 1-2 hours before we go to sleep.
In practice, this means:
Spend at least 30 minutes in the middle of the day outdoors.
Turn off all screens (mobile, computer, tablet) at least 1 hour before you go to sleep.
If you absolutely must do something with your computer or mobile phone, we recommend that you install a blue light filter or buy 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.
Go easy on 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 far too much in the evening.
Meditate
It is incredibly 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, taking a warm bath, doing a foot bath or reading a relaxing book. What is your best way to wind down after a long day?
Spend time with people and animals you like
Being together with animals is very relaxing. The same goes for people close to us that we can relax with. 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 and we feel good.
Reduce your time with bad news
It's important to know what's going on 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 you get stressed by it, then decide to only go in and google about it max 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 that we like:
– Nattplus is an excellent supplement with both 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 for helping the body wind down.It also prevents anxiety and is called Heart's Joy.
– 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 that is said to bring peace of mind, among other things.
– Moringa is a plant that supports restful sleep, among other things.
– Glycine is an amino acid that can support restful sleep.
