Why is Sleep Important?
In our fast-paced, modern world, sleep often takes a backseat to work and social commitments, as well as that endless to-do lists. However, I’m sure you don’t need me to tell you this, but prioritising sleep is essential for our overall health and well-being. And that can be hard to justify in a world that sees sleep as an inconvenience…
In this post, we will explore the importance of sleep as well as sharing practical tips to help you achieve better quality sleep each night. Afterall, sleep is a free therapy available to all if we only use it correctly!
Sleep is crucial for our physical health… and QUALITY is important
Sleep is crucial for physical health. During sleep, the body undergoes many processes that aid in healing and repair. Our bodis are very wise afterall, and have inbuilt mechanisms to self heal. They need time to be able to do that though… According to the National Sleep Foundation, sleep helps to:
Boost Immunity: Adequate sleep strengthens the immune system, helping to fend off illnesses. Why? Because when we sleep we reset our nervous system, and a health nervous system helps strengthen our immunity. That’s why when you’re stressed and tired, you tend to pick up more illnesses!
Regulate Hormones: Sleep plays a key role in hormone regulation, including those responsible for appetite, stress, and growth.
Support Heart Health: Quality sleep is linked to lower blood pressure and reduced risk of heart disease. Sleep also supports the circadian rhythm, our body clock, helping our heart function in the way that it should.
Sleep helps ‘mend the brain’
Sleep is vital for mental health and cognitive function. A study published in the journal Nature found that sleep deprivation can impair attention, alertness, concentration, reasoning, and problem-solving skills. It can also help with:
Memory Consolidation: Sleep helps consolidate memories, making it easier to retain information. This is also why REM sleep, the fourth stage of sleep, is incredibly important to reach… and if you’re not sleeping for LONG enough, you won’t be getting enough of that either…
Improved Learning: Well-rested individuals exhibit better creativity and learning abilities.
Emotional Regulation: Quality sleep can improve mood and reduce feelings of stress and anxiety. Why? Another nod to REM sleep… and why it’s been shown that EMDR is so effective at healing trauma. More on that another time.
Boosts your performance and productivity
Two words your boss would love to hear the next time they ask you why you’re late… Sleep directly impacts performance and productivity. Whether you're an athlete, a student, or a professional, adequate sleep can enhance your performance. Research shows that individuals who get sufficient sleep:
Perform Better in Physical Tasks: Athletes who prioritise sleep tend to have improved reaction times and physical performance.
Enhance Work Efficiency: A well-rested brain is more efficient, allowing for increased productivity and better decision-making.
Poor sleep? There’s also long-term health risks…
Chronic sleep deprivation is linked to several long-term health issues, including obesity, diabetes, and cardiovascular disease. According to the Centers for Disease Control and Prevention (CDC), insufficient sleep can lead to:
Increased Risk of Chronic Conditions: Lack of sleep is associated with a higher risk of conditions such as hypertension (high blood pressure) and diabetes.
Mental Health Disorders: Poor sleep quality can exacerbate mental health issues such as depression and anxiety because we’re not getting adequate REM sleep. But the catch 22 is we can’t access REM sleep while our nervous system is dysregulated… hence… the exacerbated mental health issues.
But it’s not all bad news. There are PLENTY of things you can do to help improve your sleep…
First things first, establish a sleep schedule or routine
Creating a consistent sleep schedule can help regulate your body's internal clock. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s sleep-wake cycle. I get it, at a weekend you want to lie in. However, the more you can create a consistent rhythmn, the more likely it is that you’ll be able to get good quality sleep every night.
Research has also shown that for optimum REM sleep, aka the kind of sleep you need to be able to solve problems, get creative and process the emotions of your day, you need to be getting 7-9 hours sleep regularly. So… sorry to break it to those people who claim they ‘function amazingly on 4 hours sleep.’ You might do for a little while, but that lack of processing will be catching up with you at some point, probably in the form of a nervous breakdown.
Create a relaxing bedtime routine
Developing a soothing pre-sleep routine can signal to your body that it’s time to wind down. Side note: within Human Design, non-sacrals (Manifestors, Projectors and Reflectors) will need a longer routine than Generators and Manifesting Generators. Find more about your HD sleep routine here. Consider activities such as:
Reading a Book: Choose a calming book that helps you relax. Ideally not something that makes you think too much…
Practicing Meditation: Enjoy mindfulness practices to reduce stress and anxiety before you expect yourself to sleep. You can find plenty of those on my free Youtube channel or on Spotify here.
Taking a Warm Bath: A warm bath can help lower your body temperature, signaling that it’s time for sleep. You could even pop a little lavendar and epsom salt in there to help, as magnesium in the salt helps to create a relaxing effect on muscles…
Grab a Shakti Mat: Whenever I recommend these to people the first thing they do is screw up their noses. “How can a mat with spikes on be relaxing?” I hear you! But… it is. Based on the Indian Bed of Nails theory, these little mats help to relax the muscles in your back and around your ribs, creating a deeply relaxing effect after a few minutes… you just have to get through the pain of it first.
Optimise Your Sleep Environment
Your sleep environment plays a significant role in sleep quality. To create an ideal sleeping space:
Keep the Room Dark: Use blackout curtains or an eye mask to block out light.
Control the Temperature: A cool room (around 60-67°F or 15-19°C) is optimal for sleep. Get a fan if it’s too warm (it’ll help with the next point!)
Minimise Noise: Use earplugs or a white noise machine to drown out disruptive or intrusive sounds like traffic or people coming out of the pub at goodness knows what time…
If you want to experiment a little more, you can do this with your human design environment too… grab the free workbook here.
Limit ‘Screen Time’ Before Bed
The blue light emitted by screens can interfere with your ability to fall asleep. Try to limit screen time at least one hour before bed. Instead, engage in activities that promote relaxation, such as reading or journaling. If you’re someone who struggles to stick to rules, make use of the ‘downtime’ feature on your phone and set time limits for when you can be on your phone so you’re not tempted.
Watch what you eat and drink
What you consume in the day can affect your sleep quality. Consider:
Limiting Caffeine and Nicotine: Avoid consuming these stimulants in the afternoon and evening especially if you’re struggling to drift off at night.
Avoid Heavy Meals Before Bed: Eating large or spicy meals close to bedtime can cause discomfort and disrupt sleep… and no one wants to wake up with reflux, let’s face it.
Exercise and Stay Active
Regular physical activity can promote better sleep. Aim for at least 30 minutes of moderate exercise most days of the week. However, try to avoid workouts close to bedtime, as they can be stimulating.
Conclusion
Quality sleep is essential for our physical health, mental clarity, and overall well-being. By understanding the importance of sleep and implementing practical strategies to improve sleep quality, you can absolutely enhance your health and help your body heal.
If you’re struggling with sleep on the whole, consider speaking to your healthcare provider alongside a functional medicine practitioner to ensure the underlying issues are dealt with and you’re getting to the root of the issue. For example, they can check bloods and hormones before you embark on your holistic journey with stress and relaxation to make sure everything is working as it should do.
