Sleep Wellness: How To Get a Good Night Sleep and Wake Up Refreshed
Are you struggling to sleep? Or feel like you always wake up in zombie mode? Sleep wellness is so important for your mental and physical health and I’m here to help guide you to better sleep, so you can wake up refreshed and ready to tackle the day ahead.
In the hustle and bustle of our daily lives, achieving a good night's sleep can sometimes feel like an elusive dream, especially for those with kids, a stressful job or those who work nights or different shift patterns.
As you juggle various responsibilities, it's crucial to prioritise self care, and one of the foundational pillars of wellbeing is good quality sleep.
We are going to explore the top benefits of sleep and highlight some of the most essential sleep wellness tips. We will also dive into some of most innovative sleep wellness products that will allow you to create the best sleep environment so you can get some solid sleep under your belt, no matter what the circumstance.
This blog post is all about sleep wellness and how to get a good night sleep, so you can wake up feeling refreshed and ready to tackle the day ahead.
Benefits of Sleep
Getting good quality sleep is one of the best things you can do for yourself. First, let’s understand why prioritising a good night's sleep is essential for overall health and wellbeing.
Sleep for Mental Health
Quality sleep is closely linked to mental health; Sleep deficiency has been linked to mental health disorders such as anxiety and depression.
“Poor sleep leads to worrying. Worrying leads to poor sleep. Worrying about sleep is like your mind trying to fight itself. That’s a horrible place to be.”
This totally makes sense to me as the biggest trigger for my OCD and poor mental health is sleep deprivation. When I’m exhausted, I have more intrusive thoughts and my anxiety increases ten fold.
This picture from Mind.org.uk shows the negative cycle that occurs when sleep is not prioritised.
Adequate rest allows your brain to process emotions, consolidate memories, and regulate your mood. Incorporating good sleep hygiene practices into your routine can contribute to reduced stress and anxiety, promoting a more positive mental state.
My mental health is one of the main reasons I prioritise sleep and adopt good sleep hygiene practices.
Sleep for Physical Wellbeing
Your body undergoes essential repair and rejuvenation during deep sleep.
From muscle and cell recovery to immune and heart health, a good night's sleep plays a vital role in maintaining optimal physical health and recovery.
Have you ever heard the saying ‘go and sleep it off’? Well it’s true, if you're feeling under the weather, get into bed and sleep. Listen to your body. Getting good sleep and rest can help you recover, and repair your cells and tissues quicker.
Sleep for Brain Health and Increased Productivity
Sleep is directly linked to brain function, memory retention, and overall productivity.
During sleep, you form new pathways in your brain, allowing you to function better and make better decisions, be more creative and learn new skills. Sleep also makes it easier for your brain to retain information and improves your problem solving skills.
Prioritising sleep wellness is therefore a powerful strategy to help you achieve your personal and professional goals and increase productivity levels. Want to be more successful? First step, prioritise sleep!
Sleep Wellness Tips
Now that we understand the top benefits of sleep, let's explore some practical sleep wellness tips. I’m here to help you establish a healthy and consistent sleep routine so you can start reaping the rewards of better sleep.
Establish a Consistent Sleep Schedule
Our bodies thrive on routine. I know some people hate it (but you’ll thank me later); Going to bed and waking up at roughly the same time every day, even on weekends, helps to regulate your body's internal clock. This consistency reinforces your natural sleep-wake cycle.
Your body will start to naturally wake up at the same time even without an alarm clock. You’ll wake up feeling refreshed and you won’t have that ‘still tired’ feeling.
Try it, it will be a nice change from snoozing that dreaded alarm 5 times and then dragging yourself out of bed, walking around all morning with some heavy brain fog.
Create a Relaxing Bedtime Routine
Engage in activities that signal to your body that it's time to wind down. This could include reading a book, practicing gentle yoga, or enjoying a warm bath.
Stepping away from screens at least an hour before bedtime is crucial, as the blue light emitted by devices can interfere with the production of the sleep hormone melatonin.
I love an evening bath, getting into fresh pyjamas, and getting into bed for 30 minutes of reading before lights out. These for me, are the perfect self care activities that signals my body and mind to wind down, and prepare for sleep. I literally fall asleep as soon as my head hits the pillow and sleep through (whenever the kids allow which lets be honest, is not that common at the moment lol).
Sleep tip: If you have young ones, adopt the practice of ‘no screens’ one hour before bed too. It will make a huge difference to their bedtime routine and how quickly they fall asleep, giving you more self care time once they are in bed.
Mindfulness and Relaxation Techniques for Sleep
Incorporate mindfulness and relaxation techniques into your pre-sleep routine. Practices such as deep breathing, meditation, or journalling can calm the mind and prepare your body for a restful night.
Apps such as headspace or Breethe can help guide you on your mindfulness and meditation practice.
Headspace is currently offering 50% off subscriptions. A great offer for those wanting to give mindfulness a whirl.
Work with your Natural Circadian Rhythm and Optimise Your Sleep Environment
Make sure you are going to sleep when it’s dark, and waking up when it’s light. Working with the external environment and your natural circadian rhythm, (sleep - wake cycle) can ensure your body gets a full rest when it’s should, and feels awake, rejuvenated and energised when it should.
This isn’t always possible, I worked night shifts for a decade, making it impossible to work with my natural circadian rhythm. If this is the case for you, make sure you get out into as much daylight as you can during your waking hours (this is easier in the summer months when it doesn’t go dark until 10pm), and consider using black out blinds during the day so your mind and body gets into a deep sleep no matter what the time of day is.
Keep the room cool, dark, and quiet.
A good sleep mask and ear plugs can also work wonders for your sleep quality and aid more uninterrupted sleep.
Since having kids, I no longer use ear plugs because I want to hear when they wake up but if you don’t have kids or your kids are older and more independent, try using ear plugs too. They work wonders for blocking out any external noises that interrupts your sleep cycle.
Sleep Wellness Products
In addition to adopting healthy sleep habits, there are innovative sleep wellness products designed to enhance your overall sleep experience. These products can complement your efforts in creating a conducive sleep environment and optimise your sleep wellness.
High-Quality Mattresses and Pillows
Investing in a mattress and pillows that provide adequate support for your body can significantly impact your sleep quality.
Have you ever been to a hotel and been given a pillow that just isn’t to your taste? I sure have and I have woken up so many times in the night to try and adjust it or get comfortable. This proves that something as simple as a good pillow can make a huge difference to your quality sleep.
Aromatherapy Diffusers
Harness the power of aromatherapy to create a serene sleep environment. Essential oils like lavender and chamomile are known for their calming and sleep aiding properties. Using an aromatherapy diffuser in your bedroom can promote relaxation and contribute to a more restful sleep.
I use the Neom Organics wellbeing diffuser pod in my bedroom and I use the ‘Scent to sleep’ essential oil. The lavender definitely helps me relax and wind down for sleep. I put it on a 2 hour auto-timer, which gives me enough time to relax and unwind whilst its on and then fall asleep, knowing it will turn itself off when the time is up.
Aromatherapy Room Spray and Aromatherapy bag
Similar to a diffuser, the use of an aromatherapy room spray can provide a nice environment conducive to sleeping. Similarly, an aromatherapy bag filled with lavender can be placed under your pillow, so you are blessed with the sweet smell of relaxing essential oils throughout the night, helping you maintain good quality, uninterrupted sleep.
Weighted Blankets
For those who struggle with anxiety or restlessness, weighted blankets can provide a comforting and grounding sensation. These blankets distribute gentle pressure across the body, promoting a sense of security and relaxation, ease anxiety and improve sleep quality. It’s worth giving this product a try if you suffer with any anxieties or mental health problems that negatively affects your sleep.
Prioritising sleep wellness is a fundamental aspect of self care for women. By understanding the benefits of quality sleep, adopting healthy sleep habits, and incorporating innovative sleep wellness products, you can create a bedtime routine that supports your overall wellbeing and aids a better quality, uninterrupted night sleep. By doing this, you will feel refreshed when you wake up and ready to tackle even the most difficult days. Remember, a good night's sleep is a necessity for living a vibrant and fulfilling life.
This post was all about sleep wellness and how to get a good night sleep so you can wake up feeling refreshed.
Sweet dreams, wonderful ladies!
