Why Sleep Is So Good For You
If you're a Mum, you probably tell your kids the benefits of them going to bed on time. You may even argue the case as they try to squeeze in a few more minutes of playtime or screen time into their day. The truth is though......you're absolutely right, sleep is one of the most important rituals that contribute to your overall health. It can be extremely beneficial for your brain function, mental health, muscle recovery and even your skin health.
Sleep may be one of the most important things you do today. During sleep, your body and mind go into repair mode and good quality sleep will not only allow you to rest and reset, it will set you up for a great day when you wake.
During sleep, the muscles release amino acids into your bloodstream which help to repair an grow them. Similarly, your brains glymphatic system clears out waste from the central nervous system removing toxic by-products. Your skin also benefits as sleep time, is when your body produces new collagen, increases blood flow and relaxes the muscles around your face for rest and restoration.
The average adult needs between 7-9 hours of sleep a night but many people are struggling to get the bare minimum when it comes to sleep, meaning they are operating on half a tank - literally - as good quality sleep restores both your mind and your body.
In a busy world, full of noise, it's getting harder and harder to switch off. We are bombarded with images, colours, notifications and messages making it more difficult to shut down and switch off. So what are some steps you can take to help your body and mind rest and recoop?
1. Set a bedtime
Parents do this with their kids and now, it's your turn. Setting a bedtime allows your brain to mentally prepare for the time of night it will (hopefully) shut down. When you have a time in mind, it will also act as an indicator of when you need to do and finish your nightly tasks in order to make it into bed by your set bed time. Like most goals, writing something down is the key to success, similarly when it comes to setting a bed time, jotting down a time will set you up for success. Nowadays, you can set a bedtime alert on your phone so you stay on track.
2. Put your phone down at least 30 minutes before bedtime
Scientifically, it has been proven that scrolling through your phone close to bedtime can affect your sleep. Instead of your brain shutting down, it is being stimulated by images, music, colours, effects and notifications making it harder for you to switch off. Even just a quick check of your phone can stimulate your brain and delay sleep. While our phones are constant companions during the day, it's advisable to put it down at night so you can get the rest and restoration that you need. Setting your phone on do not disturb is a great way to remain unfaced by notifications as even your phone lighting up can once again trigger your brain into action - and let's face it, we have all seen our phones light up at night when we are close to being asleep and waking up to check what the notification was. While this may be really hard for some, it is a proven way to help your mind shut down, allowing your body to fall into a deep slumber.
3.Meditate
Okay, but don't I need my phone for that? Yes and no. Some people have mastered the art of meditation without any tools but their self awareness and control. Others, like most of us, need some help along the way. Like a lot of people you may have a favourite meditation channel or have an app you use to listen to music or guided meditation so you are going to use a device to get it going. One way to work with this is to connect your device to a speaker and set the meditation for before you climb into bed. What time you choose is totally up to you. You may want to start listening as you brush your teeth, giving your brain and body the cue that you are getting ready to sleep. As you then climb into bed you are already on your way to being relaxed and haven't had to touch your phone as you lay down to rest.
4. Create the right environment
Creating the right sleep environment is very underrated. Your room is your sanctuary. It's where you go at the end of the day to restart and unwind. A cluttered room will never give you the relaxing rest you need. Similarly, a space that is too bright, cold and even too hot will not help you to relax, rest and restore. Looking at your space proactively can help you make changes that will be beneficial for your sleep. Is your room at the front of the house where there are streetlights that may keep you awake? Investing in a good pair of block-out curtains or blinds can be really helpful, they will also help to keep the heat and cold out aiding in your overall comfort. Are your pillows the right pillows?? Everyone sleeps differently and having the wrong pillow may be causing you distress you don't even realise. It's worth the time talking to a pillow expert ( yes, they do exist) and investing in the right one.
Many people now use humidifiers, scents and candles to help them relax and unwind at bedtime. While we love this idea, make sure you are using the right products that will help you relax and never, ever leave a candle lit if you are going to sleep. Creating a relaxing environment looks different to everyone. You just need to figure out what works for you.
Sleep is one of the most important things you will do today. Without sleep, your mind and body are not operating optimally and soon evidence will start showing up. While most people won't connect their discomfort to lack of quality sleep, it's important to remember to do a health check whenever you feel unwell, down or out of sorts. Help is always available if you seek it.
Here's to good sleep!
Ref https://www.healthline.com/