Why does sleep matter so much?
by Nira ter Veld of Good Life Healing House
Sleep is a fundamental biological process that is necessary for our overall health and well-being. Understanding how to get more restorative sleep is key to supporting both physical and mental health.
Humans, birds, mammals, and every studied animal species share the need for sleep, though the total sleep time varies widely among species. While we may appear unconscious during sleep, our bodies and brains remain highly active. Sleep contributes to key functions that enhance recovery and performance.
The Many Benefits of Restorative Sleep
Quality sleep provides numerous health benefits. It strengthens the immune system and helps prevent infections. It also supports metabolic balance and regulates blood sugar levels.
Additionally, it maintains a healthy gut microbiome and fortifies the cardiovascular system. Sleep also plays a key role in detoxifying the organs by removing accumulated heavy metals and chemicals. Moreover, sleep is a natural and potent performance enhancer.
Scientists and sleep researchers such as Matthew Walker, Professor of Neuroscience and psychology at UC Berkeley, California, have started to lobby doctors to “prescribe” sleep (not sleeping pills) to their patients.
In the brain, sleep enhances our ability to process new information, improve memory, learn efficiently, and make logical decisions. Conversely, poor sleep contributes to numerous physical and mental health issues. These issues include a weakened immune system, increased cancer risk, blood sugar imbalances, depression, anxiety, and cognitive decline, including Alzheimer’s disease.
Lack of sleep can also make us more susceptible to illnesses, including viruses like COVID-19. Anything that compromises the immune response, such as sleep deprivation, increases the likelihood of getting sick. Sleep is often undervalued despite its importance. Many do not prioritize it as an important component of their wellness routine.
A global sleep-loss epidemic is affecting developed nations. The National Sleep Foundation reports that two-thirds of adults do not get the recommended eight hours of sleep per night.
Experts like Matthew Walker—a Professor of Neuroscience and Psychology at UC Berkeley—advocate for healthcare providers to prescribe sleep, not sleeping pills, to their patients. Walker describes sleep as “the most democratic, freely available, efficacious form of health insurance that we all could ever wish for.”
It’s called beauty sleep for a reason!
How to Get More Restorative Sleep Tonight
It’s no wonder they call it “beauty sleep.” Let’s explore getting more restorative sleep with 12 practical and effective tips.
Getting more restorative sleep involves more than just spending hours in bed. It requires a combination of good habits, a healthy sleep environment, and lifestyle choices that promote quality sleep. Restorative sleep is deep and uninterrupted. It allows the body and mind to fully recover and rejuvenate.
If you’ve been struggling to fall asleep, waking up feeling groggy, or tossing and turning throughout the night, incorporating these tips can transform your sleep experience and improve your overall health.
- Stick to a Consistent Sleep Schedule
Go to bed and wake up simultaneously every day, including weekends. A regular sleep schedule helps regulate your internal clock. It’s easier to fall asleep and wake up naturally.
- Limit Caffeine Intake
Avoid caffeine in the afternoon and evening. Since caffeine is a stimulant, it can stay in your system for up to eight hours. It can become more challenging to unwind at bedtime.
- Exercise Daily
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise late in the evening as it may interfere with your ability to wind down.
- Skip Alcohol Before Bedtime
While alcohol might make you feel sleepy initially, it can disrupt your sleep cycle and reduce the quality of restorative sleep.
- Avoid Heavy Meals Late at Night
Eating large or spicy meals late in the evening can cause discomfort and make it difficult to fall asleep. Aim to finish eating at least two to three hours before bed.
- Resist Late Afternoon Naps
While naps can be beneficial, late afternoon naps can interfere with nighttime sleep. If you need to nap, try to do so earlier in the day.
- Create a Relaxing Bedtime Routine
Develop a calming pre-sleep routine to signal your body that it’s time to wind down. Activities such as meditation, deep breathing exercises, or reading can help.
- Take a Warm Bath or Shower
A warm bath or shower before bed can help your body cool down, which promotes sleepiness. Keep your bedroom cool, ideally between 65-67 degrees Fahrenheit (18-19 degrees Celsius).
- Make Your Bedroom a Sleep Haven
Keep your room dark, quiet, and cool. Blackout curtains can help block light. White noise machines can mask disruptive sounds.
- Remove Electronics from Your Bedroom
Blue light from electronic devices can interfere with your sleep. Keep your bedroom gadget-free and cover any blue LED lights to maintain a restful environment.
- Get Natural Light Exposure During the Day
Sunlight helps regulate your body’s internal clock. Spend at least 30 minutes outdoors daily. Reduce blue light exposure in the evening by using blue-light-blocking glasses or software like F.lux.
- Don’t Lie Awake in Bed
If you can’t sleep after 20 minutes, get up and do a relaxing activity until you feel sleepy. This can help prevent anxiety about not being able to sleep.
Experience More Restorative Sleep with SAMINA’s Healthy Sleep System
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Dealing with back pain, struggling with temperature regulation, or simply wanting to enhance your sleep quality? Our sleep systems, pillows, duvets, and grounding pads provide sleep solutions. We are the only SAMINA Sleep Store in the United States and Canada—located in Pasadena, California—with worldwide shipping available.
We invite you to experience the difference with SAMINA. Contact us today to learn how our products can help you achieve the restorative sleep you deserve. When you wake up feeling refreshed and ready to take on the day, you’ll understand why sleep truly is the best medicine.
References
- “A Good Night’s Sleep.” National Institute on Aging. Reviewed May 1, 2016. https://www.nia.nih.gov/health/good-nights-sleep
- Breus, Michael. “The 10 Simple Sleep Tips Guide To Better Sleep Tonight.” The Sleep Doctor. June 6, 2020.
- Fiorenzi, Michael. “How to Start Sleeping Better.” Start Sleeping. Updated May 31, 2020. https://startsleeping.org/sleep-tips/#health
- “Healthy Sleep.” MedlinePlus. Updated April 20, 2020. https://medlineplus.gov/healthysleep.html
- Walker, Matt. “Sleep is Your Superpower.” TED Video, April 2019. https://www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=en
- Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. New York: Scribner, October 3, 2017. https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Nira welcomes your questions!
Contact Information:
Nira ter Veld, Certified Integrative Nutrition Health Coach (CHHC)
