BETTER SLEEP MONTH

May is Better Sleep Month, reminding us of the importance of quality sleep for our overall well-being. Sleep is often affected by a variety of sources like stress, stimulants like coffee and alcohol, and lack of activity and so on. These factors affect us far beyond energy levels, this is why we will focus on prioritizing quality and rejuvenating sleep.

Imagine waking up after a restless night’s sleep. Your mind feels foggy, your body sluggish, and your emotions on edge. As you stumble through the day, you struggle to concentrate, your productivity wanes and even the simplest tasks seem overwhelming. This scenario is all too common in today’s fast-paced world, where sleep is often sacrificed.

But what many people fail to realize is that sleep is not just a luxury—it’s a biological necessity, essential for our physical, mental, and emotional well-being. It’s during sleep that our brains consolidate memories, process emotions, and recharge for the day ahead. Without adequate sleep, our cognitive function suffers, making it difficult to focus, learn, and problem-solve effectively.

 SLEEP AWARENESS

Your Bodies’ Internal Schedule

Were you aware that each of us operates on a unique sleep-wake rhythm, known as a chronotype? This is essentially your body’s internal schedule for feeling awake or sleepy. Take note of your natural waking and tiredness patterns, and strive to synchronize your sleep routine accordingly.

Impact Of Stress

Stress can trigger your body’s fight or flight response, making it challenging to unwind before bedtime. Experiment with relaxation methods such as deep breathing, meditation, or mindfulness to soothe both your mind and body.

Everyday Stimulants

Studies have shown that drinking alcohol before bedtime can initially increase non-REM sleep stages early in the night, but it disrupts REM sleep later on, crucial for memory consolidation and emotional regulation.

Research revealed that even consuming caffeine six hours before bedtime significantly deteriorates sleep quality and prolongs the time it takes to fall asleep. This is because caffeine acts as an adenosine receptor antagonist, blocking the effects of adenosine, a neurotransmitter that induces sleepiness and relaxation.

While we might enjoy a glass of wine with dinner or an espresso mid-day, try not to make it routine and avoid them past certain hours if possible.

Bedroom Environment

Ensure your bedroom maintains a cool, dark, and quiet environment. Studies indicate that temperatures between 60-67°F (15-19°C) promote optimal sleep. Darkness stimulates the production of melatonin, the sleep hormone, while reducing noise disturbances can help prevent sleep interruptions.

Blue Light Exposure

Reduce screen time, cell phones and tablets, before bed to minimize exposure to blue light, which can disrupt melatonin production. Blue light filters are available which can be placed on your devices or wear blue light-blocking glasses in the evening to mitigate this effect.

Night time Routine

Similar to children, adults can also find value in establishing a bedtime routine. Engaging in consistent, relaxing activities each night signals to your body that it’s time to unwind. This may include activities such as reading, taking a warm bath, or practicing gentle stretching exercises. Establishing a consistent bedtime and wake-up schedule, even on weekends, aids in regulating your body’s internal clock and enhancing sleep quality.

Late Night Dinner

Consuming a large meal or heavy foods too close to bedtime may result in discomfort and indigestion, acid reflux and potentially disrupting your sleep. Schedule your dinner at least four hours before going to bed.

Natural Sleep Aids

Natural remedies have been researched for their ability to enhance sleep quality and induce relaxation. Most are familiar with Sleepy Time Tea’s, but there are options other than chamomile tea like lavender essential oil, valerian root, honey, and pistachios.

Sleep Tech

If you are curious about your sleep there are diffent devices like Garmin Epix Pro, Oura Ring or Whoop band offer valuable insights into your sleep rhythms, enabling you to make informed tweaks for better sleep quality.

Sleep is essential, but what we sleep on is equally important. Investing in the right mattress is an investment in our overall health, considering we spend a third of our lives in bed. Opting for a natural mattress, devoid of harmful chemicals and crafted from breathable, biodegradable materials, is paramount. These natural elements not only promote better sleep but also contribute to improved health overall.

However, the benefits of a natural mattress extend well beyond restful sleep. Quality sleep impacts every facet of our lives. It means waking up not just refreshed, but resilient; not merely recharged, but prepared for whatever challenges lie ahead; and not only happier but also healthier.

Choosing a natural mattress is a proactive step toward our well-being, ensuring that we thrive in every aspect of our lives, as a good night’s sleep is worth its weight in gold.