Supporting your sleep is the underrated health hack

In a world where busyness of daily life often sidelines sleep, it is even more important to know that a good night's sleep is just as vital as regular exercise and a healthy diet. Research has shown that sleep has a significant impact on our overall health and well-being. Getting optimal sleep has immediate effects on our hormones, emotional balance, physical health, and cognitive performance. It can also help regulate weight, improve mood and attention span, and decrease disease risk in both adults and children. In a nutshell, good sleep makes you be generally healthier and can help you feel, look, and perform better in every aspect of life.

Here, we will explore the importance of sleep hygiene for your health and provide practical tips for enhancing your sleep quality through optimal sleep environments and effective bedtime routines.

Why is sleep so important to my health?

You might be wondering why there is so much magic in sleep. Sleep is a complex and critical biological process that supports various essential functions related to both physical and mental health. During sleep, both the body and the brain are actively engaging in multiple activities that are vital for optimal functioning. Ideally, you need between 7 and 9 hours of quality sleep every night.

Here are some science-backed reasons why good sleep is crucial:

• Detoxification. During sleep, the brain clears out waste products from its cells, a process that is less efficient during the wakeful hours. This includes the clearance of beta-amyloid, a protein associated with impaired brain function and Alzheimer’s disease. This cleansing process is partly facilitated by the glymphatic system, which is more active during sleep.
• Cellular regeneration. Many of the body’s major restorative functions like muscle growth, tissue repair, protein synthesis, and growth hormone release occur mostly, or in some cases only, during sleep.
• Brain health & cognitive function. Particularly during rapid eye movement (REM) sleep, the brain reorganizes and recharges itself. This phase of sleep is crucial for memory consolidation—where newly acquired information is processed and stored, making it essential for learning and memory.
• Physical restoration. Sleep is the time when the body repairs itself. This process is crucial for the heart and cardiovascular system; blood pressure drops, and heart rate slows, giving the heart and vascular system a much-needed rest. Moreover, the body repairs tissues, builds bone and muscle, and strengthens the immune system. Growth hormone, important for growth and development, is also primarily released during deep sleep.
• Metabolic health. Sleep helps regulate the hormones that affect and control appetite. Ghrelin signals hunger to the brain, whereas leptin communicates feelings of fullness. When we are sleep-deprived, ghrelin levels go up and leptin levels go down. This imbalance often leads to overeating and weight gain. Furthermore, sleep affects how your body reacts to insulin, the hormone that controls blood glucose levels. Sleep deficiency results in a higher-than-normal blood sugar level, which may increase the risk of diabetes.
• Immune function. Adequate sleep supports the body's ability to fight off infections and diseases. This is partly because during sleep, the production of cytokines (proteins that help the immune system respond to antigens) is increased. A lack of sleep can reduce this response, making one more susceptible to illnesses.
• Emotional & mental health. During sleep, the brain processes emotional information, which helps support healthy brain function, psychological resilience, and emotional stability. Inadequate sleep can lead to increased irritability, stress, and is also linked to higher rates of depression and anxiety.

When understanding the importance of sleep, you will be more protective of your sleep quality and quantity.

So, then, how do I optimise my sleep quality and quantity?

Starting with a good sleep hygiene is essential.

Sleep hygiene refers to a series of practices and habits that are necessary to have good night-time sleep quality and full daytime alertness. The science of sleep hygiene is rooted in aligning our body's natural clock, or circadian rhythm, with our environment and schedules. A well-functioning circadian rhythm will balance melatonin, our sleep hormone, and cortisol, our get up and go hormone, properly and at the right time. This in fact begins in the morning with (sun)light exposure directly onto your skin and into your eyes, preferably within 30 minutes of waking. This signals to the body that it is time to wake up and get going.

Good sleep hygiene can help you fall asleep faster and enjoy deeper, more restorative sleep, setting you up for a more productive day and healthier life. This will involve your sleep environment as well as a pre-sleep routine and daytime practices.

How do I create an optimal sleep environment?

Your bedroom environment is key to setting the stage for a good night's sleep. Here are a few tips to optimize your sleep environment:

• Maintain comfort. Ensure that your bedroom promotes relaxation. Invest in a good quality mattress and pillows, and make it a calming place to be with some beautiful flowers, candles, and an aromatherapy diffuser for example.
• Temperature control. One of the factors that signals sleep is when your core body temperature decreases. Sleeping in a cool environment has been shown to support cooler body temperatures and thus deeper sleep. A temperature around 18 degrees Celsius is advised, so sleeping with the window open can be beneficial.
• Light control. Even a small amount of light can affect melatonin production, so sleeping in a dark, quiet room with black out curtains can help keep out any sleep disruptive light.
• Keep devices out of the bedroom. Blue light and stimulation from any of our devices will interfere with good sleep. As a general rule, the bedroom is for sleep and sex only.

What does a pre-sleep ritual include?

Establishing a consistent pre-sleep ritual helps signal your body that it is time to wind down and prepare for sleep. Our bodies love routine, so maintaining a regular sleep schedule is the first crucial step. Waking up and going to bed around the same time every day, yes even on weekends!, helps to regulate your circadian rhythm and makes falling and staying asleep, as well as waking up easier.

Engaging in daytime physical activity also promotes good sleep. Avoid doing vigorous exercise too close to bedtime however as this can lead to overstimulation and prevent sleepiness.

Apart from these two practices, many people find the 10-3-2-1-0 rule useful as a guide.

What is the 10-3-2-1-0 rule?

• 10 hours before bed, no more caffeine. Caffeine enters your bloodstream 30 – 60 minutes after you drink it and has a half-life of 3 to 5 hours. It affects your body by blocking adenosine receptors that make you sleepy and reducing slow-wave sleep. It can also increase anxiety and restlessness not only at night, but also during the day.
• 3 hours before bed, no more food or alcohol. Eating too close to bedtime will inhibit all the wonderful sleep processes we mentioned above as the body is busy digesting food rather than healing and restoring. This will have a physical, mental, and emotional impact. If you feel the need to eat something before going to bed, opt for a small snack and preferably a high fat or protein food, rather than a pure carbohydrate food. With regards to alcohol, whilst we are under the impression that it can help us sleep, it in fact greatly reduces our quality of REM sleep. This impacts the ability of our body to restore itself, leaving us less refreshed upon waking.
• 2 hours before bed, no more work or watching news. Working or watching news or stimulating tv before bed overstimulates your brain and can heighten your anxiety. The screens you are using also emit blue light that makes your body think it is time to be awake, not sleepy. Instead, do some reading, journaling, listen to calming music, engage in meditation or take an Epsom salt bath. These practices can all help stimulate sleep.
• 1 hour before bed, no more screens. The blue light emitted by devices stimulates the production of cortisol and suppresses the effects of melatonin, making sleep very challenging. If you must use your device, try setting your screen to a deep red light setting or wear blue blocking glasses, minimising the effect of this blue light on your body.
• 0 number of times you should hit the snooze button. The sleep you get after snoozing your alarm isn't productive – it is fragmented sleep that makes you more tired. Prolonged snoozing confuses your circadian rhythm, impacting your ability to wake up and fall asleep, as well as you overall health.

Are supplements also a good addition to my sleep routine?

Supplements and sleep supportive plants in the form of herbal infusions, essential oils, and aromatherapy can also help if you are struggling with sleep. Some fragrant plants have been known and used for centuries for their relaxing properties. They contribute to a safe ability to find and keep our natural patterns of sleep.

Physalis has brought together some of these plants in different products:

The Relax & Sleep tablets combine California poppy, passionflower, and valerian, stimulating natural relaxation and higher quality sleep.

The Relax & Sleep herbal infusion is a great addition to your sleep routine. When winding down before bed, enjoy this combination of valerian, passionflower, hawthorn, and lemon balm, all of which have a beneficial effect on stress and tension as well as contributing to a healthy night's sleep.

The Physalis Good Night range contains 13 carefully selected essential oils (including lemon balm, lavender, petitgrain, lemon verbena, and green tangerine, amongst others) that together help you get through the day and night in a relaxed frame of mind. Available as an essential oil synergy for use in the bath, combined with a massage oil or in a diffuser, a soothing room spray, and a roll on.

Conclusion

Embracing good sleep hygiene practices can profoundly impact your health, mood, and overall quality of life. By setting up a proper sleep environment and establishing a consistent bedtime routine, you can improve your sleep quality and enjoy the numerous health benefits that good sleep offers. Remember, good sleep is not a luxury, it is a cornerstone of a healthy lifestyle. So, prioritize your sleep hygiene starting tonight, and every night. Sweet dreams!