Get rest - Why sleep is so important
Poor sleep is a major source of stress and health problems nowadays. And although we all know that sleep plays an essential role to lead a happy and healthy life, most of us struggle with getting enough sleep. So what can we do to make sure to wake up rested and full of energy?
In theory it is so easy: just go to bed early enough and you'll be rested the next day. But why is it so hard to get enough sleep, what happens when you don't rest enough and what can you do to sleep better?Let's have a closer look together:
Why is getting enough sleep so crucial?
Several studies have shown that not getting enough sleep can not only affect your mental wellbeing but can also have severe impact on your overall health.
The two main effects are
Mentally not in a good shape
Not getting enough sleep makes us experience fatigue, lack of motivation, nervousness and irritability. But not only do we feel bad, research has shown that not sleeping enough “slows down” the brain which has a measurable effect on our cognitive abilities. This can result in poor decision making, a lower level of alertness, low level of concentration and decreased motoric skills.
General health effects
A lack of sleep -particularly on a regular basis - has a severe impact on our health. Studies found out that not getting enough sleep can lead to high blood pressure, diabetes and heart disease. Increased inflammation and hormonal imbalances are other effects that can occur due to a lack of rest. Also, there is evidence that not getting enough sleep increases your chance to gain weight due to an increased production of the “hunger hormone” ghrelin, that causes extra appetite for sweet and fatty food
All in all good reasons to make sure to get enough sleep every night.
But how much sleep do we need?
There are numerous studies about how many hours of sleep are sufficient to be well rested. Although different studies come to different conclusions it seems that an average of 7-9 hours of sleep a night is what most adults need to feel fit. However, the precise number of hours of sleep heavily depends on age, overall physical condition and lifestyle. It seems that getting 8 hours of sleep every night is still a good rule of thumb, nonetheless, trust your own feeling of how much sleep is enough for your body.
How to sleep better
For me, setting up an evening routine is by far the most important part to establish good sleeping patterns. Having the same routine every evening will help your mind to calm down and will signal your body that it’s time for bed soon. Pick some of the tips below and create your own 10-20 minutes of preparation time to get you into the sleeping zone. After a few days it will become a very natural thing to do and you’ll feel the benefits of a regular bedtime habits very quickly.
Here are some tips that will help you not only to fall asleep easier but also contribute to a more relaxing night.
LISTEN TO MUSIC
Music has a huge impact on our nervous system and can affect significantly how we are feeling. If you want to support a deep sleep it might be a good idea to listen to some calming, relaxing music before you go to bed.
JOURNALING PRACTICE
Journaling before going to bed is a great way to reflect on the day and set the scene for the next morning. Spend a couple of minutes to write down everything that went well that day and at least three things that you are grateful for. The act of focused writing is also a good method to unwind and get into a meditative state. Something that will definitely help you to sleep better.
GET IN THE ZONE
A good way of calming yourself down is to get in a flow state. This helps you to unwind and stop worrying and thinking too much. Two good ways of becoming zen is to do art. The repetitive motion of drawing, painting or anything alike and the focus on the task in front of you helps your body to reach a level of deep relaxation and rest (also known as relaxation response).
GRAB A BOOK
Reading is another good way to unwind. Research has shown that reading can slow down the heart rate and eases tension in the muscles. Unless you are reading a nerve wrecking horror novels, immersing yourself in a good story can significantly reduce your stress level and is a good invitation for a good night's sleep.
MEDITATE
My all time favourite to calm down your nerves and prepare yourself for the night is to meditate. Even just a few minutes before you go to bed will already have a calming effect on your nervous system and help you to slip into dreamland faster and with more ease.
Moreover, various studies have shown that meditation does not only help you to fall asleep faster but also support a deeper and more relaxing sleep.
RELAX YOUR BODY
If you are having troubles sleeping well you might try gentle stretching or Yoga before you turn the lights off. Studies have shown that Yoga can lower your stress level, calm your mind and relieves tension in the body. This will support a deep and peaceful sleep.
Also taking a bath prior going to bed can have a similar effect, although the mechanisms are quite different here. Allowing your body to warm up during the bath, followed by the cool down after you've exited the bath tub triggers a physiological response that can get you to dreamland faster.
KEEP YOUR FEET WARM
It might sound funny, but studies indicate that wearing socks in bed can actually help you to doze off. Keeping your feet warm prepares your body to fall asleep and makes you not only drop off easier but also to sleep deeper and better.
GRANNY ALWAYS NEW IT!
It's not clear yet whether a glass of milk with honey before bedtime helps you to fall asleep because of the tryptophan that is contained in the milk or because this drink warms you up which zooms your body into a relaxed and sleepy state. No matter what the reason behind this effect is, grandma already knew that this magic drink was the cure to a sleepless night.
TURN OFF YOUR TELLY!
You probably already know that watching TV before bedtime is not a good idea. Not only can exciting topics be a temptation to stay awake longer but it might be also thrilling content that keeps your brain busy even long after you've pressed the off button.
The most important factor though why watching TV before you go to bed is not a smart move is the light. Particularly the blue-ish light of screens stops your brain to produce the sleeping hormone melatonin which can prevent you from falling asleep.
PREPARE YOUR PERFECT REST ZONE
The way your bedroom looks can have a major impact on your sleep quality.
Calming colours like blue, beige and green, a comfortable mattress and bedding and the right lighting are factors that can contribute to a deeper and better sleep. Make your bedroom a soothing oasis for your senses by removing clutter and everything disturbing. This way you will create a bedroom that you can’t wait spending time in.
Do you have more tips for good sleep?
Let me know!
Yours, Laura