THE IMPORTANCE OF SLEEP
MoveMENTS & MOMENTS
Tips to Maintain A Sleep Schedule
Humans need sleep for many essential reasons. Sleep is a crucial biological process that allows our bodies and brains to rest, repair, and rejuvenate.
During sleep, the brain consolidates memories, processes information, and regulates emotions. It also helps in the release of growth hormones, promotes physical recovery, and supports a healthy immune system. Without sufficient sleep, our cognitive abilities, mood, and overall health can be negatively affected.
I personally find the guidelines on sleep really interesting. The recommended amount of sleep varies quite substantially, depending on age and individual needs. As we age, sleep schedules are less in duration but concentrate on quality and depth of sleep. Most studies agree on the following:
Newborns (0-3 months): 14-17 hours per day
Infants (4-11 months): 12-15 hours per day
Toddlers (1-2 years): 11-14 hours per day
Preschoolers (3-5 years): 10-13 hours per day
School-age children (6-13 years): 9-11 hours per day
Teenagers (14-17 years): 8-10 hours per day
Young adults (18-25 years): 7-9 hours per day
Adults (26-64 years): 7-9 hours per day
Older adults (65+ years): 7-8 hours per day
The reason I find the numbers fascinating is because contrary to popular belief as we become adults we cant hack our way through sleep and survive on irregular amounts of rest time. We wouldn’t expect babies, toddlers, children or the elderly to have haphazard schedules of disrupted sleep ~ so why do we believe we can simply ‘wing it’ throughout adulthood?
The belief that we will be able to function adequately with less or we will ‘catch up’ at some time in the future creates a long term sleep deficit ~ something that is now quantifiable and tracked in various health apps worldwide.
There’s two issues to address here: creating and maintaining a consistent sleep schedule and addressing insomnia and/or sleep deficit.
Numerous research advocates for having a consistent sleep routine. Maintaining a regular sleep schedule has been linked to several benefits, including:
QUALITY: A consistent sleep routine regulates the body's internal clock, improving sleep quality and making it easier to fall asleep and wake up at consistent times.
BRAIN FUNCTION: Regular sleep patterns are associated with improved cognitive performance, memory consolidation, and learning abilities.
MOOD ENHANCEMENT: Adequate and consistent sleep can positively impact mood and reduce the risk of depression and anxiety.
ENERGY: A stable sleep schedule helps to minimise daytime sleepiness, promoting better focus and alertness throughout the day.
HEALTH: Studies suggest that maintaining a sleep routine may reduce the risk of certain health conditions like cardiovascular diseases, obesity, and diabetes.
IMMUNITY: Regular sleep is essential for a well-functioning immune system, helping the body defend against infections and illnesses.
EMOTIONAL: A consistent sleep schedule can contribute to better emotional regulation and stress management.
It's important to listen to your body and adjust your sleep patterns based on how you feel and function during the day. Obviously we have social engagements, events, travel, work deadlines and family commitments ~ these things might push a sleep schedule out to late on many occasions throughout the year. However, consistently getting enough sleep is crucial for overall health and well-being, so it’s important to return to a base-line routine over and over for your benefit.
ways to CREATE YOUR SLEEP SCHEDULE daily:
Here are our main principals to establish an ideal sleep routine, these tips are vital if you experience insomnia or if you are in a sleep deficit:
REGULAR: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
PATIENCE: Maintain a routine for a minimum of one month before disrupting it with events or engagements.
GRADUAL: If you need to change your current schedule, make small adjustments, moving your bedtime or wake-up time by 15 minutes each day until you reach your optimum schedule.
ROUTINE: Develop pre-sleep rituals such as reading, stretching, bathing, and deep breathing exercises to signal to your body that it’s time to wind down.
SCREENTIME: Avoid all screens at least an hour before bedtime as the blue light can disrupt your body’s production of melatonin, a hormone that regulates sleep.
STIMULANTS: Avoid stimulants from a designated time in the day. Stimulants include caffeine, sugar and contrary to popular belief - alcohol is a stimulant. If you identify as an or have been diagnosed insomniac this tip is paramount. end all stimulants from midday onwards if you’re serious about sleep. Caffeine should not be consumed within 6 hours of bedtime.
DIGESTION: Often overlooked, our digestive system plays a big role in sleep quality, (and vice-versa). During sleep our system is in repair mode so we need to support our body by avoiding big meals and even snacking before bedtime.
ENVIRONMENT: Make sure your sleep environment is conducive to rest. Keep your bedroom dark, quiet, and at a comfortable temperature for a good night’s sleep.
SUPPLEMENTS: Self diagnosis is tricky but there are many sleep supporting supplements available. Everything from prescription medicines sleep promoting teas to melatonin and magnesium. Please consult your health professional for sound advice on your unique situation.
NAPTIMES: If you are in a sleep deficit from having young children or because of mental and/or physical health issues, then taking a nap may be the route to a stable sleep schedule. Experts say naps must occur before 2pm and be short in duration - around 10 to 15mins.
TRACKING: Many apps and wearables can aid in tracking your sleep, you can utilise these or go old school and keep a journal on your bedside.
One important path to good sleep is to regulate and support our parasympathetic nervous system. When we consciously choose to give our nervous systems a break, we’re allowing our entire system to recalibrate.
ways to BALANCE your NERVOUS SYSTEM daily:
Listening to Beats
Binaural Beats are claimed to induce the same mental state associated with a meditation practice, but much more quickly. In effect, binaural beats are said to: reduce anxiety, increase focus and concentration, lower stress, increase relaxation, foster positive moods, promote creativity and help manage pain. Binaural Beats are most effective when listened to via headphones, try this either in the middle of the afternoon for a re-set ~ or at the end of your day to wind down before bedtime.
Moving Your Body
Movement is the fast route to supporting the nervous system. Anything from dancing, shaking, running, lifting, yoga, pilates, gyro, swimming, and cycling. Exercise supports the nervous system by supplying more oxygen to our whole body. In fact daily breathing exercises are just as effective as cardio, so you can choose a brisk walk over cardio if it suits. Moving and breathing doesn’t need to be complicated: Our suggestions include walking instead of driving, even parking further away from your destination. Running for 10 to 15mins - incorporate movement into your tasks and run to the local shops. Stretching and yoga before bed.
Rest with Weight
It’s well documented that using weighted blankets has a positive effect on anxiety, stress and deeper rest. It’s been suggested that weighted blankets can also lower the resting heart rate in some people. So add a blanket in your warm down savasana or in the evening as you drift off to sleep. You can always remove later as needed. Physical contact will release endorphins and oxytocin, this can be an embrace ~ more hugs everyday. Intimacy and orgasams also help the body and mind to release tension, your nervous system can untangle with this type of release before sleep.
Practicing simple habits like these can reduce the cycles of overwhelm and depletion, in this way we can release stress and anxiety ~ for a good sleep, better productivity and more joy in each day. We have a complimentary workbook on balancing your nervous system.