Poor sleep quality is highly prevalent in our modern society, and stress is closely linked with sleep troubles.
Concerns about work, school, family, finances, health, or anything else that causes you worry can often keep your mind active at night, making it difficult to sleep.
Most humans need between seven and eight hours of sleep per night, depending on age and other factors. Simply put, consistent lack of sleep or reduced quality of sleep can lead to health consequences that effect your entire body.
Your circadian rhythm is your body’s internal clock that regulates when you sleep and wake. When properly aligned, your circadian rhythm can promote restorative sleep, but it can be disrupted by many external and internal factors. These factors can include certain hormones, body temperature, poor sleep habits, the times when you expose yourself to light or darkness, and stress.
Sleep hygiene is becoming more popular. Sleep hygiene is a range of lifestyle practices that can make you sleep better, stress less, switch off from distractions, allowing you to awake refreshed ready to tackle the next day.
Try these sleep hygiene tips to improve sleep:
- SCREENS: Turn off all electronic screens, or switch your phone to a yellow light setting at least one hour before bedtime. Switch off or set to silent mode to avoid phones disrupting sleep.
- SLEEP ROUTINE: Have a regular evening routine. Try to retire and rise in the morning at the same time each day. Fall asleep with the dark and rise with the sun. This promotes a healthy circadian rhythm - your body’s internal clock.
- BEDDING: Is your bed comfortable? Are you too hot or cold? These factors may result in disrupted sleep. Reflect on this and adjust your bedding as needed.
- RELIEVE STRESS: Try Rest&Quiet Calm Formula during the day to calm the mind and reduce stress & mild anxiety.
- SLEEP SOUNDLY: You can consider using Rest&Quiet Sleep Formula leading up to bed time to switch off the mind and relieve sleeplessness.
Rest&Quiet is a range of natural, original potency Bach flower formulas, traditionally used to calm your mind. Stop thinking about tomorrow’s to do list, quieten your mind, and set yourself up for a positive next day. Traditionally used in Bach flower remedies, the Calm Formula is used to relieve symptoms of stress and mild anxiety, and the Sleep Formula is used to relieve sleeplessness and switch off those worrying thoughts that may keep you awake at night.
Always read the label. Follow the directions for use. If symptoms persist, talk to your healthcare professional.
References
- Sleep Foundation. Circadian Rhythm. Retrieved March 8, 2022, from https://www.sleepfoundation.org/circadian-rhythm
- 2. Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews, 22, 23–36.https://doi.org/10.1016/j.smrv.2014.10.001
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Although you may not fully avoid all invaders, you can make diet and lifestyle changes to support all-year-round immune system health. This can be done by:
Vitamin D is a key nutrient for your immune system. Once thought as the vitamin for strong bones, vitamin D actually does a lot more for your body - including supporting your immune system. Studies have shown that vitamin D is necessary for healthy functioning of the immune system, as well as supporting natural immune defences. It is essential for everyday health and wellbeing.
Vitamin D deficiency is common in the winter months due to the lack of sunshine, while many people cover up with sunblock and avoid the sun in the middle of the day during summer due to New Zealand’s harsh sun. This means it’s unlikely your vitamin D levels are restored and it is a good idea to consider a vitamin D supplement. Adequate levels of vitamin D, as well as zinc and vitamin C, are crucially important for a healthy immune system.
Relieve stress and sleep soundly
Poor sleep quality is highly prevalent in our modern society, and stress is closely linked with sleep troubles.
