World Sleep Day is observed annually (generally in March in the Northern Hemisphere) to raise awareness about the importance of good sleep and to highlight the impact of sleep on our health and well-being. However, I really think the importance of good quality sleep should be discussed every day, it is that important! Poor sleep impacts so many areas of our health and wellbeing. Sleep is an important part of reaching health goals. It is essential for survival, providing rest and recuperation for the mind and body.
As a mother of two very active boys, who are both strong, healthy young men now, I always took their sleep seriously. We followed routines and had lovely, calming night time rituals that set them up for a good nights sleep. I was lucky, I know as it isn't always the case, as the boys were so active and were incredibly good sleepers. I attribute this to their strong immune systems as they very rarely got sick with colds and coughs, vomiting or diarrhoea or other bugs that would go around school or shared between their peers. Good quality sleep can improve and build the immune system- something not everyone will know!
So, in the spirit of World Sleep Day and to help improve your sleep habits, here are some steps to take for a good night’s sleep:
1. Maintain a Consistent Sleep Schedule
- Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
2. Create a Relaxing Bedtime Routine
- Wind down before bed with activities like reading, meditation, or a warm bath. Avoid stimulating activities, such as intense exercise or working. Avoid opening emails or having conversations that can upset you. This can cause a spike in cortisol and can be stimulating making you less likely to fall into a calm space for sleep.
- Turning off or diming lights in the house and if possible only using soft gentle lamps can help increase our natural hormone melatonin, setting us up for a good nights sleep.
3. Make Your Sleep Environment Comfortable
- Keep your bedroom cool, dark, and quiet. Consider using blackout curtains and earplugs.
- Invest in a comfortable mattress and pillows that support your sleep position.
- Bedrooms are for sleeping and sex only. Don't have TV's in bedrooms, or charge electrical items such as phones or computers in the room. You would be very surprised at the EMF's these items transmit which can significantly impact sleep.
4. Limit Screen Time Before Bed
- Avoid screens (phones, tablets, computers, TV) at least 30 minutes to an hour before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, our hormone that regulates sleep.
5. Watch Your Diet and Caffeine Intake
- Avoid large meals, caffeine, and alcohol before bedtime, as they can disrupt your sleep. Try to finish eating at least 2-3 hours (or more!) before going to bed.
6. Exercise Regularly
- Regular physical activity throughout the day can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise right before bed as it may have a stimulating effect.
7. Manage Stress and Anxiety
- Practice relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation to calm your mind before bed. The Box Breathing technique is great to practice.
8. Limit Naps
- While short naps (20-30 minutes) can be refreshing, long naps during the day can interfere with your ability to fall asleep at night. If you need to sleep during the day, you need to look at the quality of sleep you are getting of a night.
9. Consider a Sleep Journal
- Keep track of your sleep habits, any difficulties falling asleep, or waking up during the night. This can help you identify patterns and make improvements.
10. Seek Professional Help if Needed
- If you consistently have trouble sleeping or suspect a sleep disorder (such as insomnia or sleep apnoea), consult a healthcare professional for guidance.
- Herbal medicine can be an excellent and natural support to help with getting a good nights sleep so you can wake up feeling refreshed and restored for the day ahead.
By following these steps, you can improve your sleep quality and overall health. Healthy sleep is crucial for cognitive function, mood regulation, weight loss and maintenance and physical well-being, so don’t underestimate its importance!