The Healing Power of Sleep

You spend one-third of your life asleep; sleep is vital for essential restorative processes to happen.  Eight hours of sleep is recommended however it depends on the person, some people need more and some need less.

There are so many reasons why you will want to prioritise your sleep, since it recharges and repairs your physical and mental wellbeing and balances your emotional wellbeing.

Why you need to prioritise your sleep

Countless functions happen while you are asleep, your body clock effortlessly takes care of the release and timing of most energy, sleep and mood-regulating hormones. Research shows that between 10pm and 2am, physiological renewal happens and from 2am to sunrise psychological repairs occur.

Speaking of physiology, the brain generates specific genes that can only be generated during your sleep and other genes are activated. Your brain also gets to work and ensures the cleaning-up of toxic waste, as the cerebrospinal fluid mops up any waste between brain cells and transports it into the blood.

While in dreamland your body gets down to the restoration of your ligaments, bones, muscles, tissues, cells and metabolic pathways. Some data administration takes place and the enhancing of your memory and learning, boosting creativity, improving your concentration; judgement; planning; decision making, problem-solving and keeping you attentive and alert. How do you feel after a restless night?  You might forget things, your judgement may be compromised, lack focus and concentration and you might more impulsive. You could also wake up on the wrong side of the bed, as a lack of sleep also upsets hormone production affecting your mood.

‘Sleep is a medicine’, makes sense why you sleep when you are feeling under the weather. Your immune system is supported by sleep as proteins called cytokines are released in greater amounts, boosting your ability to fight infection. Sleep helps strengthen your heart and lowers the chances of heart disease and it’s known to be a powerful stress-reliever as it calms and relaxes your body and mind. Little sleep could increase stress moreover the heart over exerts itself producing more adrenalin than it should causing an increase in cortisol levels.

 A healthy sleep routine helps to maintain a healthy body weight while the hormones that affect feelings of hunger and fullness are balanced. There will be an imbalance with inadequate sleep as these hormones are disrupted impacting your appetite, adding to weight gain as you crave high calorie foods.

Eating whole nutrient dense foods that nourish your body, exercising and daily sunlight add to the quality of your sleep too.

Power up your sleep ritual with these 8 tips:

1. Schedule a consistent sleep routine

A healthy sleep routine consists of going to sleep and waking up at the same time.

2. Turn off all electronic devices

Set boundaries with your electronic devices turn them off, 1-2 hours before bedtime. Refrain from answering work emails, watching Television and mindless scrolling on the phone, the blue light from all electronic devices suppresses the sleep hormone, melatonin, which makes you feel sleepy.

3. Eat three hours before bedtime and skip your evening caffeine fix  

Give your body time to digest by eating three hours before bedtime, as eating a meal close to bedtime can disrupt your sleep. Caffeine interrupts the quality of your deep sleep, since it has a half-life of 8-12 hours, therefore you can still have caffeine in your system up to 24 hours later.

4. Prepare for a sleep soothing ritual

Set the tone for rest and relaxation. Wind-down by having a relaxing bath with Epsom salt and essential oils.

5. Read a paperback book

Read a book or magazine to take your mind off the busy day.

6. Journal

Reflect on your day journal some note, practice gratitude and clear your mind with a brain dump.

7. Dim the lights

Burn essential oils and drink a herbal tea such as chamomile tea, which stimulates muscle rest and induces sleep.

8. Make sure your room is comfortable in temperature

Your room temperature should be 18-22 degrees Celsius, quiet and dark when you hit the lights.

What do you need to function optimally this year?

A more balanced life? The ability to be more productive daily? Great physical, emotional and mental wellbeing?

 Sleep may be your answer. Need help?

Contact me @ Contact Page