Sleep is fundamental to our health and wellness, no doubt about it. But a lack of sleep runs much, much deeper than simply feeling tired the next day; it can impact every aspect of ourhealth and wellbeing, from impacting the immune system to a greater chance of developing depression and anxiety, pain problems, and an increased risk of heart disease, diabetes, and some cancers.
Puressentiel tell us that, in their research on sleep, 83% of us have suffered from sleep issues at some point in our lives, with most of us knowing exactly how it feels not to be firing on all cylinders. How we envy that remaining 17%!
The immediate effects are felt by most, with three-quarters saying sleepless nights make it difficult to deal with daily life and half saying they are grumpy following missing those all important 7 to 9 hours of Zzzeds.
It’s important to remember that it’s not only about the length of sleep. The quality of sleep is crucial, too. This is because during the deepest part of the sleep cycle, known as Rapid Eye Movement (or REM) sleep, the body works to repair and nourish itself.
We also have to remember the COVID-19 pandemic and its associated ‘coronasomnia’, together with other worries like the rise in the cost of living and geopolitical crises, has led to major changes in sleep patterns for all of us.
But what can we do to maximize our chances of getting a good night’s sleep? Dr Nisa Aslam from Puressentiel shares her top tips with us.
Don’t Force It
This is a strange period we are living through, and you may experience a slight (and that’s putting things mildly) alteration to your sleep as a consequence. And we all know that the more we tell ourselves to sleep, the more it doesn’t seem to happen.
If you have been lying in bed for a while, staring up at the ceiling and looking for answers to existential questions, don’t force sleep. Get up, get some water and distract yourself by doing something relaxing like reading, then try again.
Read: How to sleep through the night without waking
Nature’s Answers
We might all need a little help getting to sleep as we live with the Covid pandemic as well as other worries, either in terms of our sleeping patterns or our ability to easily switch off and fall asleep.
Lavender has been used as a sleep aid for centuries, and it is acknowledged as a soporific and relaxant by both the European Medicines Agency and the World Health Organisation. Consider a sleep spray of lavender essential oil, spritzed on your pillow before bed, or even a herbal tea in the lead up to hitting the hay, featuring lavender and chamomile, which is also said to have relaxing, sleep-positive properties.
Others may choose to use melatonin sleeping gummies, though it should be noted that the science behind them is still being investigated, and conclusions are yet to be fully reached.
Exercise
There’s no better way to help with relaxation and stress than some exercise. When we exercise, we release so-called ‘happy’ hormones like endorphins, dopamine and serotonin, which boosts our mood, puts more pep in our step, and reduces stress, too.
We also expend energy which will help us feel naturally tired and ready for sleep. Exercising also gives our mind some time to work through things, get some fresh air, and gain some new perspective, which will help temper any worries we might be feeling and promote better sleep. Result!
Make Time To Relax
The day can be full-on, and even if it is manageable, your mind might still be working overtime, over night. Make sure you put aside some time for yourself each day, even if it’s a couple of hours in the evening, as you owe your sleep quality the preceding downtime to prepare yourself properly for a night of quality Zzzeds.
Having a well thought out bedtime routine in place can be crucial in promoting better quality sleep, too. Check out our top tips on that here.
Clear Your Mind
When your mind is full of thought, worry, and stress, you will find it impossible to get back to sleep. Try doing some calming meditation before you go to sleep – there are some great mindfulness apps out there that will help guide you in your journey to a clear mind. Many boast features specifically tailored to helping you get in the right frame of mind for sleep.
Now, here are 10 amazing sleep remedies from around the world
