”Sleep is that golden chain that ties health and our bodies together.” Thomas Dekker
Just a few months ago I could not fall asleep earlier than 12am. Then March arrived and I resumed my pilot training. I went from waking up at 9am every day to being required to wake up at 5am.
In my field, I cannot afford to function on less than 7 hours of sleep so after a day or two of waking up unrested and miserable, I decided to build up a routine of healthy habits to sleep better.
But first, why is sleep so important anyway?
According to Dr. Erica Jansen, a nutritional epidemiologist, “Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk. Sleep is truly interdisciplinary because it touches every aspect of health.”
Surprising benefits of sleeping better
Weight-control
When we’re deprived of sleep, the hormones leptin and ghrelin, which are responsible for appetite control, can be disrupted. This leads to feeling more hungry and eating more than you would if well-rested.
Steadier blood sugar
During the deep (slow wave) phase of your sleep cycle, the blood glucose in your body drops, allowing for a reset. Having proper deep sleep reduces your risk of type 2 diabetes.
Better overall mood
Did you know, according to a study done, if you have insomnia you’re five times more likely to develop depression? Sleeping helps us process emotions too.
Skin Regeneration During Sleep
When we sleep our bodies generate growth hormones, leading to the repair and renewal of skin cells. Blood flow to the skin is improved and this helps in collagen rebuilding, UV damage repair, and preventing premature aging.
Regulates cortisol levels
Cortisol, the primary stress hormone, can wreak havoc on the body if not regulated effectively. When we sleep better the cortisol level in the body is regulated and this helps prevent things like high blood pressure, immune suppression, and diabetes.
Healthy habits for Better Sleep
I researched the 10 best healthy habits for better sleep so you don’t have to! These are my tried and tested habits for an amazing 8 hours of good-quality sleep. Ready to fix that sleep cycle of yours?
No drinks, snacks or food 2 hours before bedtime
If midnight snacking is a hobby you’re passionate about (guilty as charged) then this one’s for you. The body wants to heal itself during sleep so don’t give it the job of digesting those Nik Naks and jelly beans.
I also used to drink a lot of teas before bed which led to me waking up at least 2-3 times a night just to pee! My body was not being given adequate time to go through the entire sleep cycle and rejuvenate itself.
Shower or bath in the evening
According to betterup.com a warm to hot shower can really help to lower blood pressure and create relaxation in the body allowing you to fall asleep more easily.
Since I was a little girl I showered before bed. It was one of those habits that was really just routine but the days that I don’t do it I feel restless and unable to sleep soundly.
Practice gentle bedtime yoga
My favourite habit for better sleep because:
1. You can do it on your comfy bed.
2. The effect is almost instantaneous.
3. It allows you to get some gentle movement and stretching before you lie in one position all night.
But besides the 3 benefits above, yoga is scientifically proven to relax the mind and body improving your overall sleep cycle.
Try a sleep/mindfulness meditation
According to Healthline.com, meditation may increase melatonin (sleep hormone), and serotonin which is the precursor for melatonin.
It also helps to reduce heart rate and blood pressure, both of which assist in falling asleep.
Set a consistent bedtime and alarm
Studies show that sleeping and waking up at the same times every day reinforces your circadian rhythm. This leads to all other bodily functions and cycles working efficiently.
You cannot have a completely optimized day without your sleep cycle in proper order.
The Ultimate Guide to Better Sleep also talks about things to eat and activities to do in order to achieve good-quality rest. Check it out here.
Keep your room at the perfect temperature
Room temperature is so important for falling and staying asleep. The Sleep Foundation recommends keeping your thermostat between 15.6 and 20 degrees Celsius.
Every person is different so play around with the temperature until you find what works for you.
Stop working at least 2 hours before bedtime
In order to fall asleep our minds must be at ease, so doing work that requires focus and concentration in the late evening will only lead to tossing in bed.
Doing stressful work before bed also hinders sleep because cortisol will increase and prevent you from catching up on the ZZZs.
Write down a to-do list before hopping into bed
When we get into bed we’re reflecting on the day we had or the day we’re about to face. I love journalling in the evenings because it allows all my thoughts to manifest on a page and my mind can rest.
However, something I’ve recently started doing is writing down the two or three most important things I need to get done tomorrow. I feel a sense of direction and purpose, and since I know what I’ll be doing the next day I’m able to rest without stressing about important tasks.
Switch caffeinated drinks for soothing teas
“400 mg of caffeine consumed 0, 3 or even 6 hours prior to bedtime significantly disrupts sleep.” This is according to the Journal of Clinical Sleep Medicine based on a study.
Opt for herbal and soothing teas, like chamomile, that enhance sleep quality and create a relaxed feeling.
Ditch the scrolling and call someone you care about
Sometimes the best sleeping pill is the voice of someone who makes you happy.
Instead of watching a series until you feel sleepy, which most of the time keeps you up anyway, try calling a loved one for a quick 15 minutes before bed, keeping the conversation light and wholesome.
I can’t count the number of times I’ve fallen asleep over the phone while talking to a close friend, trust me it works!
Conclusion
Sleep is an essential part of our lives, for our physical, emotional and mental health. Maintaining consistent, healthy habits for better sleep is a necessity to live our best lives.
Which habit are you most keen to try?? Let me know in the comments below…
Still interested in getting the most out of your ZZZs? Check out the ultimate guide to better sleep here.