Sleep Better, Live Better:Tips for Quality Sleep

Sleep is not simply a "pause" in our chaotic day. It is a vital function that allows our body and mind to recharge, recover and renew. Yet many people struggle with sleepless nights, turning to temporary solutions without addressing the underlying causes. Also, far too often one hears that sleep quality is not good, that people sleep poorly or not enough, wake up too often, or suffer from insomnia. Most adults need at least seven hours of nighttime sleep. Children and adolescents need much more sleep, especially if they are under five. In this article, we will explore tips for quality sleep that can help you lead a healthier and happier life.  

The importance of quality sleep 

Quality sleep is not just beneficial for our state of mind; it also plays a crucial role in our physical well-being. When we sleep, our body and mind go through cycles of repair and regeneration that affect everything from heart health to immune function. A lack of sleep can lead to a variety of health problems, including weight gain, reduced productivity, and even an increased risk of chronic diseases such as diabetes and obesity. Although scientists are only beginning to identify the links between lack of sleep and disease, most experts have concluded that getting enough high-quality sleep can be as important for health and well-being as nutrition and exercise. 

How Many Hours of Sleep Do Humans Need ? 

The amount of sleep you need depends largely on your age. 

Tip #1: Adopt a routine 

Having a regular sleep routine can work wonders. Try going to bed and getting up at the same time every day, even on weekends. It helps regulate your biological clock and can improve the quality of your sleep. 

Tip #2: Create a supportive environment 

The environment in which you sleep has a huge impact on the quality of your sleep. A cool, well-ventilated, dark and quiet bedroom can greatly contribute to restorative sleep. Consider adding blackout curtains or using an eye mask. For people with a blocked nose at night, trying a steam humidifier can sometimes make all the difference. 

Tip #3: Invest in a good mattress and pillows 

Comfort is crucial. A quality mattress and ergonomic pillows can make all the difference. 

Tip #4: Avoid screens before bed 

Blue light emitted by screens can disrupt melatonin production, (see the article: The benefits of melatonin for health and sleep) a hormone that helps regulate sleep. Try to stay away from screens at least one hour before going to bed. 

Tip #5: Consider natural sleep aids 

Natural aids like certain supplements can be excellent options for those looking to improve their sleep without medication. Our section Sleep is filled with natural options to help relax your mind and body before bedtime. (Example: SynerSleep, the Health & Sleep Box, Optisleep, SynerMag`, of the`Ashwaghanda, of the L-theanine, etc.) 

Tip #6: Stay active during the day 

Regular physical exercise has been shown to improve sleep quality. Whether it's an intense cardio session or a simple walk, moving during the day can help you fall asleep more easily at night. However, try to avoid intense exercise right before you go to bed, as it could have the opposite effect and make you more alert. Before bedtime, a session of sleep meditation or Yoga Nidra would be better relaxation options to help you unwind and fall asleep more peacefully. 

Tip #7: Avoid caffeine, alcohol, and heavy meals in the hours before bedtime 

Caffeine and alcohol can significantly disrupt your sleep cycle. Although alcohol may initially make you feel drowsy, it reduces sleep quality by interrupting the natural cycle. Similarly, caffeine can remain in your system for several hours, making it difficult to fall asleep. Also avoid heavy meals before bedtime, as they can cause indigestion and disturb your sleep. 

Quality sleep is not a luxury; it's a necessity for a balanced life. Taking active steps to improve your sleep can have lasting positive effects on your overall well-being. Remember, sleeping better is living better! 

For more information on a healthy lifestyle, explore our blog and discover other tips and products that can improve your quality of life. 

References: 

• https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep#:~:text=Without%20enough%20sleep%2C%20the%20brain,require%20at%20least%20seven%20hours 
• Sleep and Health | Sleep Medicine (harvard.edu) 

Article written by Audrée Hogue