The key to a great night's sleep.

In our fast-paced lives, where to-do lists seem to stretch endlessly and the busy days never stop, we can often forget to prioritise something super important: Sleep!

It's so easy to brush off those late nights and early mornings, but realising how vital good quality sleep is, can really boost our health and wellbeing. 

So let's take a dive in to why getting enough shut-eye should always be at the top of our to-do lists.

Sleep is the foundation of good health

Sleep is much more than a time of rest; it plays a crucial role in supporting our optimal health and wellbeing. During sleep, our bodies perform vital functions that support everything from cognitive performance to immune health. For instance, while we snooze our body repairs muscles, consolidates memories and produces hormones that regulate growth and metabolism. 

The magic of sleep cycles

Understanding the different sleep cycles can also shed some light on why sleep is so essential. Sleep is divided into several stages, including light sleep, deep sleep, and REM (rapid eye movement) sleep. Each stage serves a unique purpose - deep sleep is essential for physical recovery, while REM sleep is critical for emotional and cognitive health.

Aiming for 7 to 8 hours of quality sleep per night allows us to cycle through these stages several times, ensuring that our bodies and minds get the rest they need to function optimally.

How does poor sleep impact our health?

1)      Cognition, mental-clarity and mood

2)      Weakened immunity

3)      Unwanted weight gain

Cognition, mental clarity and mood

Have you ever noticed that lack of sleep can make even the simplest tasks feel overwhelming? That’s because sleep plays a key role in cognitive functions, including attention, decision-making, and emotional regulation. When we sleep, our brains process information, strengthen neural connections and clear out toxins that have built up throughout the day.

A good night’s sleep can help us tackle challenges with a fresh perspective, improve problem-solving skills, and even enhance creativity. On the other hand, sleepless nights can lead to irritability, anxiety, and a decrease in overall mood, so prioritising a healthy sleep routine can really help us navigate the day ahead with a clearer, more positive mindset.

Broken sleep can impact our immune system

Poor and broken sleep can weaken our immune system and leave us susceptible to illness so prioritising sleep isn’t just about feeling rested; it’s about investing in our long-term health.

Unwanted weight gain

This one might surprise you, but poor sleep can actually lead to weight gain. It causes havoc with your hormones, particularly the hormones that regulate hunger (ghrelin and leptin). 

When you're not getting enough quality sleep, your body produces more ghrelin (the hunger hormone) and less leptin (the hormone that tells you when you're full). So those late-night snacks can start to build up and lead to unwanted weight gain.

If you find yourself tossing and turning more often than you’d like, you’re not alone! 

Here are some easy steps you can take to help create a healthy bedtime routine and ensure your body gets the rest it needs. 

1)     Create a sleep schedule

2)     Prioritise Magnesium-rich foods

3)     Balancing your blood sugars

4)     Avoid excessive screens before bed

5)     Limit afternoon & evening caffeine

6)     Don’t forget to hydrate

7)     A relaxing environment

1. Create a sleep schedule that works for you

Try to go to bed and wake up at the same time every day (even on weekends!). This will help your body to know naturally when it’s time to wind down. 

2. Prioritise Magnesium-rich foods

Often known as the miracle mineral, Magnesium can help to relax muscles and the mind, ready for a restful nights’ sleep. Leafy-greens, avocados, seeds and whole-grains are great natural sources and will help you to top-up your levels of this vital mineral. 

3. Balancing your blood sugars

To prevent crashes that can interfere with your sleep, focus on meals that include complex carbohydrates, healthy fats, and plant-based proteins. Fluctuating blood sugar levels can increase the body's production of cortisol and adrenaline which can easily disturb your rest. 

4. Avoid excessive screen time before bed

This one is certainly easier said than done, but the blue light emitted from your mobile phone can hinder the production of melatonin, making it much harder to fall asleep. So, it’s best to “unplug” and avoid scrolling at least an hour or so before bed. 

Did you know that the blue light emitted from your mobile phone screen can hinder your body's production of melatonin, making it much harder to fall asleep.

5. Limit caffeine 

Avoiding caffeine in the late afternoon & evening can really help you maintain a steady energy level. It’s all about keeping your sleep pattern smooth and avoiding those energy spikes and crashes that can disrupt your sleep.

6. Don’t forget to hydrate

Staying hydrated throughout the day is vital, but it's wise to limit your fluid intake in the evening. Going easy on the drinks in the evening can help ensure you get a good night's sleep without over-night bathroom trips interrupting your slumber.

6. Create a relaxing environment

Make your bedroom a sanctuary for sleep. Try to maintain a cool temperature, and if you find your room is too bright, consider black-out curtains or blinds. These can be a relatively inexpensive way of creating a dark and soothing environment. 

Try to establish routines that help you to relax and unwind in the evening.

Try having a relaxing bath or a warm soothing drink in the evening, like our Dream Sleep.

We've enriched our Dream Sleep vegan hot chocolate with two types of magnesium, sleep-supporting amino acids, herbal extracts and B vitamins to help you unwind and relax in to a restful night's sleep. 

Make delicious Dream Sleep part of your new healthy bedtime routine, enriched with Magnesium, Amino Acids, herbal extracts and B Vitamins to help you unwind into a restful night’s sleep.

Sleep for optimal health                                                                                                                                                 

Sleep is not just a luxury; it’s a necessity for our physical, mental, and emotional wellbeing. By embracing healthy sleep habits, we can improve our quality of life and meet the challenges of each day with energy and enthusiasm.

So tonight, as you settle in, remember that prioritising sleep is one of the best gifts you can give yourself!

Sweet dreams!

This article is for information only and should not replace professional medical care. If you have a health condition, or are taking any medications, are pregnant or breastfeeding, please check with your GP or healthcare professional before trying any food supplements.

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Always check the ingredients for allergens if you have any food allergies or intolerances.