Do you often crawl out of bed with energy dragging and motivation flagging after a bad night’s sleep? If so, it may bring comfort knowing that nearly one-third of the population has insomnia and finds it hard to fall asleep or stay asleep.1,2

Modern society’s relationship with sleep is complex. Sleep often comes second-best in the push for productivity. Restful hours are whittled down by extra work or leisure time, a trade-off worse for electronic media use at night and sedentary lifestyles.3

A restful night’s sleep need not be a luxury. In fact, it is vitally important for optimal health.

The Importance of Catching ZZZs

Your body performs many important functions while you sleep, including regulating hormones, metabolism and cardiovascular function. Memory and brain function (including ‘waste clearance’ via the glymphatic system) also rely on a good night’s sleep.3

Poor sleep brings a hangover of daytime dysfunction and negatively affects memory, mood and cognition. As sleep deprivation is proinflammatory, long-term sleep problems are linked with health concerns including cardiovascular disease, depression and anxiety.2,3

In contrast, deep restorative sleep boosts energy levels, psychological wellbeing, memory, immune function and stress management. Simply put, consistent quality sleep improves mental and physical health and helps you feel and function at your best.2,3

Steps for a Sound Night’s Sleep

Experts encourage 8 hours of sleep per night however 7-9 hours is the sweet spot for optimal health. To uplevel your life for greater vitality, productivity and mental health, focus on sleep hygiene - the healthy habits, behaviours and environment that support deep sleep.

1. Keep a regular schedule

Work with your body clock by keeping a regular sleep-wake schedule. This means going to bed and rising at a consistent time each day - yes, even at the weekend! Weekday-to-weekend fluctuations and irregular sleep patterns disrupt circadian cycles and contribute to cellular stress, a reason why poor sleep compromises health.3 Regularity is the key; with consistency you will soon find yourself getting sleepy at a similar time each night.

2. Limit night light and let morning sunshine in

The pineal gland at the base of the brain responds to changes in light – producing melatonin (a hormone that induces sleep) in response to darkness. In the morning light, melatonin reduces to make way for stimulating cortisol, prompting you to wake up energised for the day.

Start the day with a morning walk, particularly as direct morning sunlight helps reset circadian cycles. Likewise, limiting light exposure at night is important to help the body prepare for sleep. The blue light emitted from screens can inhibit melatonin, making it harder to wind down. Using electronic media devices at night can delay sleep onset, reduce sleep duration, impair sleep quality, and decrease daytime functioning.4

Takeaways: Power down devices and avoid screens 1-2 hours before bed. Adjust device settings to automatically switch to ‘downtime’ or ‘do not disturb’ mode in the evening and early mornings. If screen use is unavoidable, dim the screen or use blue light blocking glasses.

3. Create a haven for sleep

Make your bedroom a peaceful place for relaxation and deep sleep. Create a calming, clutter-free environment you love being in, with comfortable bedding suited to the season and good ventilation (let fresh air in). Light-blocking curtains minimise external light while bedside lamps help create the ideal evening ambiance.

4. Manage daytime stress for a better night’s sleep

It’s important to relax and unwind at the end of each day. If daytime stresses pollute your nighttime mind, try these stress busting strategies:

• Regular daily exercise – clears tension; being physically tired helps induce sleep.
• Mindfulness practices such as yoga and meditation.
• Journalling or colouring in.
• Creative practices e.g. art and crafts help regulate the nervous system.
• Listen to relaxing music.
• Diffuse lavender essential oil.

5. Get some herbal help

A steaming cup of herbal tea makes a soothing nightcap. Herbs can help you fall asleep faster, improve sleep quality (less night-time waking) and wake up refreshed. California poppy and Passionflower are herbal hypnotics that induce drowsiness and sleep. They are also sedatives (as are Withania, Lemon Balm and Bacopa) that calm the nervous system and decrease tension, helping the body relax in preparation for sleep.5,6

Ode to a Great Night’s Sleep

Sleep is entwined with physiological processes in the brain and body and has a tremendous impact on health and wellbeing.3
It takes time to create new habits and reset your circadian cycles, so why not set yourself a 30-day challenge to improve your sleep? You may be surprised how great you’ll feel.

References

1. Ohayon M.M. Epidemiological overview of sleep disorders in the general population. Sleep Med Res. 2011;2(1):1–9.
2. Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev. 2021 Dec;60:101556. doi: 10.1016/j.smrv.2021.101556.
3. Grandner MA, Fernandez FX. The translational neuroscience of sleep: A contextual framework. Science. 2021 Oct 29;374(6567):568-573.
4. Hale L, et al. Youth screen media habits and sleep: sleep-friendly screen behavior recommendations for clinicians, educators, and parents. Child Adolesc Psychiatr Clin N Am. 2018 Apr;27(2):229-245. doi: 10.1016/j.chc.2017.11.014.
5. Bone K. Functional herbal therapy. A modern paradigm for clinicians. London: Aeon Books Ltd; 2021.
6. Bone K. A clinical guide to blending liquid herbs. Missouri: Elsevier/Churchill Livingstone; 2003.