In our fast-paced, modern world, sleep is often viewed as a luxury rather than a necessity. With hectic schedules, screens that never seem to turn off, and a culture that praises productivity at all cost, it’s no wonder that many of us find ourselves sacrificing sleep in the pursuit of our goals. However, the importance of getting good sleep cannot be overstated- it literally regulates everything! It is a fundamental pillar of our overall well-being, impacting not only our physical health but also our mental and emotional resilience.
Not to mention, sleep is the fountain of youth and we are not getting any younger. 😉
I’ve curated the best tips and sleep must-haves for getting better quality sleep.
Circadian Rhythm IS EVERYTHING
This rhythm is your body’s 24-hour internal clock that is running all of your systems in the background, including your sleep/wake cycle. This clock is influenced by light, which is why it is so important to wake up with sunlight in your eyes and start winding down when the sun is setting. For example, as the sun is setting your body starts increasing the sleepy hormone, melatonin, which gets you ready for a good night’s sleep and the opposite in the AM, your body wakes up with the light and produces cortisol to wake your body up.
So it’s incredibly important for you to try and stop all the junk blue light (phones and computers) after the sun sets and wear blue blockers to let your body get in bedtime mode.
This is why quality sleep is so important for weight management, energy and overall health. We can maintain a healthy rhythm by keeping a consistent sleep schedule, getting sunlight exposure in the morning (even on cloudy days), and exercising daily and winding down as the sun is setting. We should all be optimizing our circadian rhythm to maximize our overall health.
Tips For Sleeping Better
- Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, gentle stretching, or meditation, bath or sauna.
- Comfortable Sleep Environment: Ensure your bedroom is dark, quiet, and at a comfortable temperature.
- Limit Screen Time: The blue light emitted by screens can interfere with your body’s production of melatonin, a hormone that regulates and makes you sleepy. Try and limit this after the sun sets and at least 2 hours before bedtime.
- Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime as much as you can.
Fortunately, technology has come to the rescue with a range of innovative sleep tech products designed to improve the quality of your sleep. Check out my favorite sleep must-haves to improve your sleep:
White Noise Machine
This is a game changer. I am obsessed with mine and can’t live without it .The white noise drowns out any external sounds to help you fall, and stay, asleep. They even make a more portable version Snooz Go for traveling that will easily fit in your suitcase, we take ours everywhere we go.
Hatch Restore 2 Alarm + Sound Machine
This newest Hatch alarm is wrapped in linen for a soft look and feel! It wakes you with gentle light recreating sunlight to work with your circadian rhythm. It also doubles as a sound machine offering relaxing sleep sounds and also gentle alarm sounds so you can wake peacefully, not alarmed!
Silk eye mask
This mask blocks out light that can disrupt sleep while the silk helps keep wrinkles at bay 😉 The masks come in SO many cute colors. If you really need to relax, check out this Heated Eye Mask for those extra stressful days.
Blue Blockers
These are crucial nowadays since we are all bombarded with blue light all day AND night. The body is supposed to naturally wind down with the sunset (hello circadian rhythm). We can develop major sleep problems, leading to other health issues, when we look at our computers and phones all night (guilty). So if you need to stare at the screen, at least help your body a bit with wearing these. Yes, I know they look ridiculous (lol), but it’s for our health!
Silk Pillow Cover
I can’t live without mine! WARNING: Once you go silk, you will never go back to cotton! The silk has a cooling effect and is truly a game changer. The Slip brand is my favorite, they are super comfy and come in many cute colors and patterns. Plus, it helps minimize wrinkles by not creasing your skin. It also won’t absorb all the expensive face creams/oils we slather on ourselves before bed! I also have these cute silk scrunchies.
Customizable Memory Foam Pillow
I am a big fan of this pillow that can easily be customized to the height of your choice. It is super comfy and filled with hypoallergenic foam with a washable cover. If you struggle with finding the right pillow, give this one a try.
Essential Oil Diffuser
This oil diffuser is so beautiful! You also need the essential oils to use with it. I love winding down with the essential oils in the air. They smell so good and also help relax the mind and body. These would also be great in the bathroom while taking a relaxing hot bath before bedtime. I use these Magnesium Bath Flakes to help relax and soothe tired muscles.
Sleep Tracking Pad
Kris uses this pad and says it works great and loves that he does not have to remember to charge batteries or put on a wearable. It slips under your mattress and gives you all great insights on your sleep cycles and snoring habits. If you or your partner snores at night, you must read THIS post. I have the Oura ring, which I LOVE but I only wear it for sleep tracking and it gives you so much data and areas to improve.
Bed Air Conditioner & Heater
To get the best sleep, your body should be at a cooler temperature, which is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This is truly a gamechanger, if you are a hot or cold sleeper it will help you sleep like a baby at whatever temperature you prefer. I sleep hot, so this device literally changed my life!
The Importance of Good Sleep:
Physical Health
One of the most compelling reasons to prioritize good sleep is its profound impact on physical health. During deep sleep, our bodies release hormones that promote tissue growth and repair. This means that a lack of sleep can hinder our ability to heal, potentially leading to long-term health problems. Moreover, inadequate sleep is linked to a higher risk of chronic conditions such as obesity, diabetes, and heart disease.
Emotional Well-being
Sleep and emotions are deeply intertwined. A lack of sleep can lead to increased irritability, mood swings, and heightened stress levels. Over time, chronic sleep deprivation can contribute to the development of mood disorders such as depression and anxiety. Prioritizing sleep can significantly improve your emotional resilience and overall mental health.
Immune System Support
Adequate sleep is a cornerstone of a healthy immune system. While you sleep, your body produces cytokines, a type of protein that helps regulate immune responses. When you don’t get enough sleep, your immune system may become compromised, making you more susceptible to illnesses.
Productivity and Performance
Contrary to the belief that burning the midnight oil leads to higher productivity, a well-rested individual is far more efficient and effective. Sleep deprivation impairs decision-making, attention, and problem-solving abilities. Prioritizing sleep can lead to better performance at work and in daily life.
Experiment with these products and find the ones that work best for you and your family to get the most high quality ZZZ’s.
If you are interested in doing a deeper dive on how important sleep is, here are my top 5 books on sleep:
- Sleep Smarter
- Why We Sleep: Unlocking The Power of Sleep & Dreams
- Sick & Tired
- The Sleep Prescription
- The Sleep Solution
Sweet dreams & let us know your sleep favorites!
Gina