When you woke up this morning, how did you feel? Rested and refreshed or in desperate need of caffeine? And what were you doing last night? How many of us spend our nights flopped on the couch watching television, checking Facebook and staying up far too late than we should. This is a recipe for a disastrous night’s sleep.
It is my personal opinion that getting a good night’s sleep is the single most important thing we can do for our health and yet it is something we take for granted. It’s one of the easiest and cheapest health benefits there is and a good night’s sleep can make us almost instantly feel better. The difference is obvious if you compare how you feel after getting a restful, quality night’s sleep compared to when you don’t.
The hormone melatonin is produced by the pineal gland in the brain and acts are part of the signal to control sleep and wake cycles, acting as the body’s internal clock. As we age, our bodies produce less and less melatonin coupled with the visual stimulation of television, smart phones, computers, late night snacking and stress, it’s no wonder many of us don’t sleep well.
While everyone’s sleep needs are unique, the average amount of time needed is seven hours.1 Sleep is when our bodies have a chance to heal and repair; growth hormone is secreted during sleep which enables muscle tissue is rebuilt and restored, as well sleep is when we restore our mental energy too.2 When we are in a state of sleep deprivation we are at a greater increase for heart disease, diabetes, colds and flus, obesity and mental health issues.3 As well, the more sleep deprived we are, the more our bodies crave quick ‘pick-me-ups’ such as coffee, sugar and processed foods for an instant energy boost. This boost is fleeting though because while it may give you energy, it is only a temporary spike in blood glucose which will come crashing down soon after, leaving us in a cycle of feeling tired and eating crappy foods to cope. And of course, if you’ve ever been around someone who is sleep deprived you may feel like ducking for cover as their moods are often not pleasant. A good night’s sleep is good for our moods.
Here are a few recommendations for getting a good night’s sleep4:
- Avoid caffeine, alcohol, nicotine, chocolate, cola and other chemicals – these act are stimulants and may interfere with being able to fall asleep.
- Make your bedroom fit for sleeping – remove the television, laptop, smartphones and tablets, keep your room quiet, dark and cool, have a comfortable mattress and pillows. Make your room somewhere you want to go to.
- Be consistent – it’s hard, we all have busy lives but trying to maintain some consistency when you go to bed and when you wake up will help your sleep cycle
- Establish a relaxing pre-sleep routine – this could be making yourself an herbal tea, taking a bath, reading a book, meditation, gratitude’s or a favourite beauty ritual.
- Snack smarter – eating heavy meals or sugary snacks before bed may not only cause insomnia but significant weight gain. Trying to avoid eating after 8pm is a good rule of thumb.
My bedtime ritual often consists of drinking a cup of Natural Calm, applying moisturiser and a raw honey face mask, and having my room smell like lavender which helps relax the body and mind.
I’ve put together an amazing sleep pack featuring my favourite sleep-inducing products for you to WIN! The sleep pack features some a tub of Raspberry-Lemon Natural Calm, beauty products from Pure & Simple, a lavender essential oil and diffuser from Clinical Luxury By Nature and a Republic of Tea Get Relaxed tea sampler. CONTEST NOW CLOSED.
On that note, off to bed!
References
1. Why Do We Need Sleep? http://www.bbc.com/future/story/20120228-why-do-we-need-to-sleep
2. Why Do We Need So Much Sleep? http://www.msnbc.msn.com/id/3076707/ns/technology_and_science-science/t/why-do-we-need-so-much-sleep/
3. http://www.webmd.com/sleep-disorders/sleep-benefits-10/healing-power-sleep?page=2
4. Twelve Simple Tips to Improve Your Sleep http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
{ 28 comments… read them below or add one }
My favourite sleep ritual consists of camomile tea and an oil cleansing massage on my face.
I don’t really have a ritual, but maybe I need to try one for a better night’s sleep.
I do a 30 minute yoga evening meditation DVD (still need help with guided meditation!) Leaves me wonderfully relaxed
I haven’t had a good night’s sleep in longer than I can remember. I am working toward it though. Natural Calm at bedtime, lavender oil on my temples, lavender oil spray on my pillow, melatonin.
Got rid of the husband, finally. He had to go! Now I’m shopping for a new bed. Winning the prize pack would be a great part of my new beginning. So very much good out there to be thankful for! Great blog entry, thanks!
Oh my Dani, I’m so guilty of all of these. I have spent many years battling insomnia (I used to have NES – night eating syndrome – if you ever need to talk about it for future clients).
I huge part of learning to sleep properly for me was learning to deal with my problems openly and immediately, to talk to people, write more, and accept myself more.
My sleep ritual includes a hot bath, lavender essential oil on my pillow, and journaling all of my problems. If I’m especially anxious I’ll think thoughts of self acceptance and forgiveness before falling asleep.
Wonderful giveaway – I would adore all of these goodies!
Sleep has never come super easy to me, but I let go of some inner stress a few years ago and it drastically improved. I’ve also learned that getting a good run or workout in during the day usually works . A hot shower at the end of the day doesn’t hurt either. I also avoid caffeine after 12pm and I know if I have alcohol I won’t sleep well for a few days so I usually skip it. My insomnia is under control now and rarely have an episode. Thank God!
before crawling into bed it`s a quick wipe of the face with witch hazel & turning on the fan (love the white noise & gentle breeze). then i pick up one of the many books i have on the go from my bedside table and try to read at least a few pages before my eyes are too heavy….
Before getting into bed, I was my face and teeth. Once in bed, I rub some lavander oil onto my hands and rub them on my pillow and temples. I also use a sleep mask but I recently had to throw away as it had seen better days hehe. So this giveaway came at a good time
Im tweeting about it just now!!
My tweeter handle is iCurlyT
EEK a contest for Canadians only? LOVE! My bedtime ritual is washing my face, brushing my teeth, doing some light stretching, and reading a chapter of whatever book I’m reading.
Tweeted!
I like to have a cup of herbal tea in the evening and have a quiet hour or two without phone or internet before turning in for the night.
I did tweet!
@eatrunsail
I LOVE THIS POST. Sleeping always was (and to a certain extent) still is something I have trouble with, but with a few changes, it’s gotten so much better! No caffeinated teas after 5, no tv in my room, eucalyptus essential oil on my pillow (helps me breathe better), dimming my lights about 30 min before I go to bed and reading/journaling to wind down instead of tv.
I would love to win this set, sounds amazing!
I tweeted! @veggienook https://twitter.com/veggienook/status/230031289527463936
My sleep ritual is to read a bit before bed and I usually start to fall asleep while I’m reading… I then close the book and roll into my very comfy bed
I always sleep like a rock. If I feel a little stressed out, I also try and do a few yoga poses.
Tweeted! @Ari_Bedard
I apparently don’t have a sleep ritual as I was up til 4:00am last night and couldn’t sleep.
Rowena
I tweeted from @pample_moose
Hi Dani! What a great giveaway. I also like to drink the Calm beverage as part of my bedtime routine. That, and having no phone in the bedroom are the biggest helps to me. Somtimes I’ll wear a sleep mask too, which helps.
I drink a cup of DavidsTea Mother’s Little Helper – it contains Valerian (nature’s Valium) and I’m guaranteed to sleep soundly
I like to read before bed which usually is very relaxing, but if I’m reading a really good book sometimes I read for hours instead of minutes and end up staying up much later than planned!
Our routine involves some quiet time reading before we go to bed. We find it slows us down and calms us. Our cats also love the cuddle time!
https://twitter.com/40somethngbride/status/230667515095838720
I don’t have a ritual but clearly I need one. I don’t sleep well at all and am eager to try some of the above mentioned products.
My fave ritual is probably applying moisturizers everywhere – face, body, feet & hands, paying special attention to my cuticles
I tweeted
https://twitter.com/TheFunkyCrew/status/230696246686396416
It is quite ironic reading your blog as I sit here with jet lag wide awake at 4:40am. The most helpful thing for me (and what I suggest to my yoga clients) is to lie down and swing their legs up the wall. This reverses the blood flow and calm the brain. Alternate nostril breathing also helps too!
Nice giveaway! I adore Pure & Simple and I also love Natural Calm. My bedtime ritual that I’ve been trying my hardest to implement is shutting down my computer at least an hour before I go to bed. Doesn’t always happen though!
I also love to unwind with a cup of tea (lately it’s been Chamomille but I also love Mother’s Little helper by DavidsTea as someone mentioned above), and reading something non-business related. I always have about 3 or 4 books on the go! I’m a bit of a bookworm:)
Best,
Elaine