Did you know that sleep is a dynamic activity, involving carefully controlled hormones and neurotransmitters.
Sleep is pivotal for our overall health. The 2018 study ‘The Extraordinary Importance of Sleep’ found that getting a good quality sleep impacts our energy levels, concentration, weight, mood, lowers our stress and could even reduce the risk of developing type 2 Diabetes or heart disease.
Unfortunately for many people, falling asleep or staying asleep can be difficult. The National Sleep Foundation found that women have 40% higher chance of insomnia than men! Women with PMS can increase twice as much insomnia before and during their periods.
The normal sleep-wake cycles are controlled by circadian rhythms which repeats roughly every 24 hours.
What is considered a ‘good sleep’:
You fall asleep within 30min
You don’t wake up at night
You have REM sleep between 20-25% of total sleep
You feel well-rested when wake up
Tips on how to improve your sleep:
Avoid caffeine especially later than 2pm if suffering from insomnia
Less alcohol. Alcohol disrupts the sleep pattern.
Make a strong chamomile tea & drink it before bed
Eat fresh cherries as an evening snack
Manage your screen time; activate night mode apps; dim the lights 2h+ before bed
Look at natural light as soon as you get up
The right diet and key nutrients can influence the quality of your sleep.