SLEEP. Consider this is how important sleep is: As humans evolved, we started to rid ourselves of qualities that didn’t ensure survival. If anything, sleep should have been the first to go - it left us vulnerable to attack for 6-8 hours per day. But we haven’t evolved out of or even minimized the amount of sleep we require to perform at our optimal level.
THAT’S how vital sleep is.
Getting regular good quality sleep is as important to your overall health as eating well, hydrating & moving your body regularly, but it seems like it falls last on the priority list for many.
The list of benefits for good quality sleep seems endless, but I have compiled a general list below:
Optimal Brain Function: Quality sleep is essential for enhancing our cognitive function, including improved concentration, problem-solving skills, and decision-making abilities. It also enhances memory.
Improved Mood & Emotional Well-Being: This is obvious... a good night's sleep plays a crucial role in regulating our mood and emotions. Getting enough rest can help reduce stress, anxiety, and irritability, while promoting feelings of happiness, contentment, and emotional stability.
Boosted Immune Function: Quality sleep strengthens the immune system, making your body better equipped to fight off infections and illnesses. It helps regulate immune responses and inflammation, reducing the risk of chronic diseases and promoting overall health and well-being.
Better Physical Health: Adequate sleep is associated with numerous physical health benefits, including a lower risk of heart disease, stroke, diabetes, and obesity. It supports healthy metabolism, hormone regulation, and blood sugar control, contributing to overall cardiovascular health and longevity.
Enhanced Physical Performance: Quality sleep is essential for fitness enthusiasts, as it plays a critical role in recovery, muscle repair, and performance optimization. It helps improve coordination, reaction time, and endurance, maximizing workout potential and reducing the risk of injuries.
Optimized Weight Management: Good quality sleep is linked to healthy weight management and appetite regulation. It helps balance hunger hormones, such as ghrelin and leptin, reducing cravings and promoting mindful eating habits. Chronic sleep deprivation, on the other hand, is associated with weight gain and obesity.
Reduced Risk of Mental Health Disorders: Quality sleep is vital for mental health and emotional well-being. Adequate rest can help reduce the risk of depression, anxiety, and mood disorders, while improving resilience, coping mechanisms, and overall psychological resilience.
Improved Skin Health: Quality sleep supports skin health and appearance, helping reduce the signs of aging, such as wrinkles, fine lines, and dark circles under the eyes. It promotes collagen production, cellular repair, and hydration, resulting in a brighter, clearer complexion. Think of our nighttime sleep as the time our body is repairing.
Enhanced Longevity: Quality sleep is associated with a longer lifespan and improved overall quality of life. Adequate rest supports cellular repair, DNA maintenance, and other vital physiological processes that contribute to longevity and healthy aging.
Better Quality of Life: Ultimately, getting enough good quality sleep is essential for overall health, vitality, and quality of life. It helps you feel more energized, focused, and resilient, enabling you to fully engage in daily activities, pursue your passions, and enjoy life to the fullest. There is no downfall to prioritizing your sleep - a good 8 hours+ (depending on the person) can increase your wellness exponentially (and obviously) it allows your body to rest and recover, boosting immunity, lowering risk of disease & ultimately helping us be a healthier person.
What effects good quality sleep?
Alcohol .. try to limit a few hours before bedtime
Drugs...yes, even THC cannabis has been shown to have similar affects on the brain as booze does to disrupt quality of your sleep
Blue light/screen time (try to limit up to 2 hours before bedtime) & if not possible, grab some blue light blocking glasses!
Missing the window. If you're a Mom, you know exactly what I mean. Ever tried to put your baby or toddler down past their bedtime? Nightmare. It’s the same for adults. Don’t push yourself past that window - you’ll have a harder time falling and staying asleep. Try to shoot for an early bedtime, then try to get to sleep within an hour of it to keep it consistent.
If you’re a self proclaimed “bad” sleeper or struggle with sleep, see below for a few suggestions to start a bed time routine and build in those healthy sleep habits to your day. Your body & mental well-being will thank you!
Some of my favourite bed time rituals:
Hot Epsom salt bath can help to wind down & relax the body
Dinner by candlelight & keep the house lights dim after dinner
Read before bed over TV
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Legs up the wall to promote progesterone production (the calming hormone)
Red light therapy can support the circadian rhythm. Check out Orion Red Light - I use the Pro 300 - you can save 10% off with my code: taylar10
Get to bed before 10pm!
Sleep is truly one of the best things we have control over to improve our overall wellness & though it doesn't always feel easy, ensuring those in our family also develop good sleep habits in turn supports US getting good sleep -- my biggest piece of advice for that is consistency with routines. It helps everyone! My hope is that you get a good night sleep & feel the difference!