Sleep, Relax and Refresh

Dear Friends,

Let’s be clear about one thing: sleep is never lost or wasted time. It might seem as if sleeping is stealing a third of your life, whereas in fact it’s the playmaker that determines how you live the remaining two thirds. Everyone in this world sleeps, but are we all using this opportunity wisely? That’s open to debate.

Sleep has at times been seen as an act of neglecting work or wasting time. Today, some people still see sleeplessness as a sign of success. A shout out to those who say, “I sleep for four hours and I’m fine.” Are you really? Think about it – and how infuriated your brain and your body might be with you.

Science tells us that during sleep, our bodies repair themselves, hormones recover their balance, and our immune systems are strengthened. If there are failings in any of these areas, 24 hours will never be enough for you anyway.

You may have heard of REM (rapid eye movement) sleep. It turns out it’s the brain’s back office, archiving everything you’ve learned during the day and discarding what is unnecessary. Think how you sometimes wake up thinking “Yesterday’s thoughts suddenly make sense,” that’s the gift of REM sleep.

Hours of sleep we need through our lives

But to get into REM sleep mode, you need to let go of stress, because when you are in “fight or flight” mode, your body does not sleep. The modern world keeps us on a state of permanent alert: phones, notifications, work mails ... the list goes on. Unless you get away from this ‘dopamine shower’, quality sleep is, well, just a dream. Try switching off your phone before you go to sleep. Yes, switch it off. Don’t worry, the world won’t stop going round.

That’s not all. Deep sleep is your body’s superpower. It’s when your muscles are repaired, your immune system is strengthened and your brain is cleansed of toxins. You recover not only physically but also mentally: your memory is strengthened; your hormones are rebalanced and you gain emotional resilience.

If you want to lead a healthy life, you need to regulate your sleep. Insomnia is at the root of all sorts of ailments and conditions, from weight gain to depression, from a weak immune system to lack of concentration. People used to say, “There’s nothing like a good night’s sleep.” They were right. Today, this is scientifically proven.

Sleep heals you, renews you and restores your energy. It’s your body’s workshop. When you have a sound night’s sleep, you start the day thinking “I’m back!”

If we want to understand sleep, we first need to understand the Circadian rhythm. Let's call it our body's biological clock; everything works with this rhythm. And who is really in charge of this clock? The sun! Without the sun, this system won't work.

As soon as you wake up in the morning, you should turn your face towards the sunlight.  The sun tells your body “Come on, wake up!” With this signal, serotonin is secreted; this substance regulates your energy during the day, turning it into melatonin at night, which serves to carry you into a good night’s sleep. If you miss the morning sun, you’re missing not only that day’s first light, but the entire cycle.

But what does modern life do to us? In winter, we wake up in the dark, while we draw the curtains in the summer to block out the sun. Then we worry about why we are so tired. However, our body is not a machine, it is more like a flower. If it does not get the sun, it withers, just as if it withers without water. If you follow nature’s rhythm, your work won’t be a struggle and your life overall will feel better.

Do yourself a favour tonight. Switch off your phone, and set up a dark, tranquil sleep environment. Give a good night’s sleep a chance. Take note of how you feel when you wake up in the morning. You might well find a “new me” tomorrow morning.

Sleep is your best friend. Treat it well, and it will reciprocate. Remember, quality, not quantity, is what really matters in life. And the key to a quality life is quality sleep. If you still have trouble sleeping, you can take a look at The LifeCo’s sleep rooms and pick up healthy new habits for better quality sleep.

Tips for sounder sleep:

Digital Detox:

• Remove all electronic devices from your bedroom.

• Switch off devices such as your phone, tablet and smart watch before going to bed.

Silence and Comfort:

• Keeping your room completely dark supports melatonin secretion.

• If necessary, use thick curtains or an eye patch.

• If you absolutely must have light, choose red light instead of blue; red light has fewer negative impacts on hormone regulation.

• Avoid disturbing sounds in the room. Create a tranquil environment.

• Choose cotton bedclothes instead of synthetics.

• Weighted blankets can be used to encourage relaxation and reduce stress.

Food and Supplements:

• Melatonin: Daily recommended dosage is 3-10 mg. (In chronic cases, this may be increased under professional medical supervision).

• Vitamins: Vitamin D deficiency can reduce sleep quality; a vitamin supplement will redress the deficiency.

• Magnesium: Magnesium glycinate is particularly effective in supporting sound sleep. Foods rich in magnesium are also beneficial (e.g. almonds, walnuts)

• Sleep-Friendly foods: for example, mushrooms, sweet potatoes, almonds, bananas, kiwi, and cherries.

• Teas: Chamomile, linden, lavender, melissa, fennel, and valerian teas are relaxing.

• Oils: Aromatic oils such as lavender, bergamot, cedar, and sandalwood are sleep-friendly.