12 Steps to a Good Night’s Sleep
Getting a good night’s sleep does wonders for us all. It allows our body time to relax, regenerate and heal itself and is a cornerstone of a healthy life.
It’s one of life’s blessings which we can often take for granted.
Only when our sleep pattern gets disturbed do we begin to realise how vital a good night’s sleep is to us.
The average person gets about 8 hours sleep yet there have been some rare examples of well-known people doing well on much less.
The Sleeping Greats
Genius Thomas Edison slept only three to four hours a night. Benjamin Franklin (one of the Founding Fathers of the United States) slept for about five hours a night. The great inventor Nikola Tesla reputedly slept two hours a night. Ex British PM Margaret Thatcher slept four hours a night. The present richest man in the world, entrepreneur Elon Musk is famous for sleeping 4 hours every night. These were all very productive people.
On the other hand there are those that make a point of getting a full 7 to 8 hours sleep a night.
Amazon tycoon Jeff Bezos has said “I feel so much better all day long if I had eight hours sleep”
Movie actresses Halle Berry and Jessica Alba are both very keen on getting their 8 hours sleep every night.
The Dali Lama sleeps 8 to 9 hours a night and has said “Sleep is the best meditation”
Actor Matthew Mc Counaughey is a fan of getting eight and a half hours sleep every night.
With most of us, getting 8 hours sleep a night, will have us operating at our best.
Unfortunately in our present pandemic lockdown state many people are finding it increasingly difficult to get some quality sleep.
This can be down to many factors: stress/anxiety, working long hours, burn-out, too much screen time, loneliness/isolation, lack of human interaction etc. Not a very conducive environment for a healthy happy life.
The Cost of Sleep Deprivation
According to the US Department of Health and Human Services:
“Chronic, long-term sleep disorders affect millions of Americans each year. These disorders and the sleep deprivation they cause can interfere with work, driving, social activities, and overall quality of life, and can have serious health implications. Sleep disorders account for an estimated $16 billion in medical costs each year, plus indirect costs due to missed days of work, decreased productivity, and other factors”
One big concern here is elevated levels of the stress hormone cortisol.
This hormone triggers the body’s natural flight or fight response.
It plays an important role when we’re facing real danger and we really need it. The problem happens when we are in a prolonged state of stress. This causes our cortisol levels to become constantly elevated (the tap won’t turn off).
This then can disrupt the body and contribute to among other things: anxiety, hormone imbalances, unwanted weight gain and difficulty in sleeping.
Cortisol levels therefore can have a big part to play in our sleeping health.
One of the best ways to balance cortisol is to reduce stress, learn to relax and of course sleep better.
12 Steps to a Good Night’s Sleep
What can we do to make sure we get a good night’s sleep?
Here is a series of steps to help you get your most restful replenishing sleep.
- Make sure your room is darkened this helps in the release of Melatonin the hormone that helps you sleep.
- No coffee, tea, or stimulants 4 hours before you go to bed.
- Keep your room well ventilated to allow fresh air circulation for a more restful sleep.
- Avoid screens (phones, laptops, tablets, computers etc) for at least 90 minutes before bed. (These screens emit a blue light that can interfere with the sleep-inducing hormone Melatonin making it harder for us to sleep).
- Avoid drinking liquids for one hour before bed. (This helps stop bathroom visits during the night).
- Go to bed at the same time every night. (This helps with the body’s circadian rhythm sleep cycle).
- Go for a 20 minute walk before bed.
- Practice downtime activities before bed. (Meditation, listening to soft relaxing soft music etc).
- Eat a better balanced diet of natural foods. (Fresh fruit, vegetables, lean meat, fish, whole grains etc). Foods that help support our nervous system best.
- Avoid sugar, go easy on alcohol and cut down on fast food.
- Do some form of exercise every day.
- Increase daylight exposure to up to two hours during the day. (This helps keep our circadian rhythm balanced and healthy).
All of these steps will help stack the odds in our favour to help us have a good relaxing sound night’s sleep.
Help from the Wonder Nutrients
Another big help in having us at our sleepy best is having a healthy functioning nervous system. The better it can handle stress the easier it is for us to switch off (stop over-thinking) and let nature takes its course.
Often when in this stressed cycle we can be so tired and fatigued that we don’t have the energy to make a start in getting ourselves back on track. This is where Pantac often called “The Happy Vitamin” can be a big help. It contains a nutrient formula that helps reduce tiredness and fatigue. It also contributes to normal mental performance, something that gets very challenged when we are stressed.
The mineral Magnesium can also play an important part here in the way it contributes to the normal functioning of the nervous system.
Calcium and Zinc also help the nervous system function properly.
A good option here is to combine Magnesium with Calcium, Zinc, Boron and vitamins D3 and K2, in the form of the Bone and Nerve Formula.
This can lend us some valued support when things seem to be going against us.
Our Team are Here to Help – Call 01 8304211 to avail of A Free Consultation with one of our Nutritional Experts