Sleep is pivotal to our overall physical and emotional wellbeing. It’s an essential function that provides our bodies time to recuperate, rejuvenate, and our minds to recharge. Healthy sleep patterns leave us feeling refreshed and alert in the morning, leading to better brain function throughout the day. It can also help our body remain healthy and more efficient in fighting off unwanted diseases.
Ideally, adults need an average of seven and nine hours of sleep each night. Teenagers and children, in particular, need more due to their brains continuing to develop. There are lots of things that can disrupt our sleep patterns. Stress is one of the most common reasons for poor sleep, but poor diet, alcohol, medical conditions, poor sleep environment, and lack of routine influence sleep.
The Science Behind Sleep
We all have an internal body clock that differs from one person to another. This 24-hour clock is known as our circadian rhythm and influences our sleep drive – how fresh and alert we feel when waking to how ready for sleep we are in the evenings; this is also known as sleep-wake homeostasis.
Below this article discusses some of the best tips for combatting lack of sleep.
There are plenty of vitamins and nutrients we can take to boost our sleep health. Using trusted sources such as CFAH.org, we can learn the benefits of taking CBD for better sleep. CBD is thought to improve sleep-wake homeostasis via its interaction with our endocannabinoid system (ECS). Many users have reported deeper, and better-quality sleeps.
Melatonin is a natural hormone our bodies release naturally and signals to our brain it’s time for bed. Therefore, melatonin supplements are another popular sleeping aid, particularly for instances where melatonin cycles are disrupted.
2. Meditation & breathwork:
Meditation and breathwork are renowned for their calming effects on the body – these techniques bring your focus back to the present moment. For many people, stress is one of the leading causes of poor sleep. Meditation and breathwork can quiet the mind and body while enhancing inner peace, encouraging us to sit with the present moment. This time allows us to acknowledge our thoughts and clear the worries and negativity that no longer serves us. In this sense, it can promote better worry-free sleep.
3. Limit screen time:
Switching off and limiting screen time before bed is a fantastic way to improve relaxation and the quality of your sleep. Our world is becoming more digital, and as a result, more people are addicted to their screens, whether it be phones, televisions, computers, or tablets. Our everyday digital screens emit blue light, which has been shown to suppress melatonin. We’ve already discussed the importance of melatonin for the sleep-wake cycle, hence why blue light can be problematic.
Instead, you can swap screen time for relaxing activities such as quiet music, a bubble bath, stretching, reading, or meditation. All of these will be better for your mind and body. Journaling can also be an excellent way to write away your worries if meditation isn’t for you.
4. Regular exercise:
Forming a healthy and regular exercise routine can provide you time to release some of the tension you build up during the day. Taking part in an exercise in the early evening can lead to better sleep at night.
5. Your sleep environment:
One of the more obvious tips for combatting poor sleep would be to improve your sleep environment. Your bedroom should be a peaceful and calming environment, free of clutter, encouraging rest and sleep. Temperature, lighting, and noise should all be points of consideration when improving your sleep environment—not forgetting the quality of your bed and mattress to ensure good support for your body.