The Importance of Sleep and How to Improve Your Sleep Health

Many of us dream of getting better sleep – deep, restful, and rejuvenating sleep. Recently, I spent time around a four-month-old baby and witnessed the simplicity of nature: a good night’s sleep means the baby is happy, and a poor night’s sleep means the baby is irritable. It reminded me just how essential sleep is for people of all ages.

As a wellness practitioner and coach, supporting my clients with their sleep health is a crucial part of helping them find balance and improve their overall well-being. There are many factors that contribute to sleep, but the bottom line is simple – we all need it, and we all deserve it.

Why Do We Need Sleep?

Sleep has been the subject of numerous studies, with scientists proposing various theories on its purpose. What we do know is that sleep plays a vital role in body recovery, accelerates wound healing, and supports the immune system. It also boosts brain function, helps with mental clarity, and regulates emotions. Simply put, sleep serves as a reset button, recalibrating our bodies and minds every night.

Why Are We So Stressed?

Our culture values constant productivity and ambition, often prioritizing them over balance and self-care. High stress levels, along with excessive screen time and exposure to artificial light, negatively affect our nervous system, preventing us from achieving the full restorative sleep we need to reset and recover.

How Much Sleep Do We Really Need?

On average, adults need 6-9 hours of sleep per night. We all have different ways of achieving rest. Some people nap regularly, while others never have and never will. The key to fostering a harmonious relationship with sleep is to observe your own patterns mindfully and tailor your sleep routine to your body’s needs.

What is Sleep Hygiene?

Sleep hygiene refers to the behaviors and practices that promote healthy sleep. Recommendations for improving sleep hygiene can help you create a routine that fosters better sleep. If you struggle with sleep, here are six sleep hygiene tips to explore.

6 Tips for Healthy Sleep

1. Consistency

Stick to a regular sleep schedule by going to bed and waking up at the same time every day. Consistency helps regulate your internal clock.

2. Ritual

Create a sleep ritual that includes relaxing activities. This could be turning off screens at a set time, making herbal tea, or reading a book before bed. These calming actions signal to your body that it’s time to wind down.

3. Permission

Say to yourself, “I deserve to rest,” and truly believe it. You’re not lazy for taking time to recharge. Once refreshed, you’ll be better equipped to handle your tasks. Let go of guilt and embrace rest as part of a balanced life.

4. Prepare Your Sleep Environment

Set your bedroom to a comfortable temperature, dim the lights, and make your bed inviting. A clean, cozy bed is essential for restful sleep. Remember, your bed should only be used for two things: sleep and romantic activities.

5. Let the Body Rest

Allow sleep to happen. Don’t force it. Welcome it with an open mind and a calm attitude.

6. Acceptance

When dealing with issues like insomnia, acceptance is key. Trying too hard to fall asleep can trigger your nervous system, creating the opposite effect of sleepiness. Let go of the fixation on sleep and approach it with a compassionate mindset. Remind yourself that sleep will come when the body is ready.

Still Having Trouble Sleeping?

If you continue to struggle with sleep, take a deeper look into the root cause. Keep a sleep journal or ask yourself:

• How many hours of sleep do I get on average?

• Do I wake up feeling refreshed and rested?

• Do I have trouble falling asleep or staying asleep?

• Am I able to perform daily activities effectively?

• How long has this been going on?

• Am I generally happy and healthy?

• Do I experience stress or anxiety related to work or relationships?

• Am I consuming too much caffeine?

• Do I have a snoring partner?

• How are my meals and eating times?

• Do I nap late in the afternoon?

Review what you’ve written and seek support if needed. Be curious and consult practitioners such as acupuncturists, Ayurvedic specialists, or wellness coaches. There are people and resources available to help you develop tools to restore your sleep. Practices like yoga, physical exercise, massage, meditation, breathing exercises, or using essential oils and sleep masks can all be highly beneficial.

Sleep: The Ultimate Healer

Sleep is one of the most powerful healers, and any investment in improving your sleep is always a good investment. Assess your sleep patterns, and start making small changes that will have a profound impact on your well-being.