Sleep does so many things for us such as feeling calmer, more energized, combat depression, shrink your waistline, improve your focus and productivity, regulate hormones and a big one important for all of us, boost your immunity.

We always find something that sidelines our sleep, like when I’m watching Netflix and the countdown comes on to watch the next episode. I am like oh too late the next episode has started I will just watch another one, then I will go to bed. Yeah right! 

By ignoring to prioritise our basic physical need to sleep, we leave our bodies and minds crying out for rest. This leaves us feeling sluggish, irritable, overwhelmed and struggling to maintain a healthy weight. Sleep deprivation causes us to have a slower reaction and has an ageing impact on the brain and skin. A deficit is still a deficit no matter how much caffeine, B-vitamins or sugar. It only makes it more difficult to get the rest we need.

SLEEP HELPS YOUR BODY HEAL ITSELF

While sleeping, our bodies and our brain get busy repairing and rebuilding themselves. Cell reproduction and regeneration is promoted by our growth hormone, which is released into our bloodstream and the production of certain types of immune cells peak. When we don’t get enough sleep a hormone known as ghrelin makes us feel hungry by increasing our appetite.

Sleep also changes the frequency of our brain waves. The slowest-frequency brain waves, Delta waves, are linked to deep healing which only occurs during the deep dreamless part of our sleep cycle. These same brain waves are also experienced when in a deep meditative state. The production of Delta waves is associated with a drop in production of Cortisol, our stress hormone. 

SLEEP ON YOUR LEFT SIDE

The best sleeping position for most people is to sleep on their left side. Sleeping on our left side is good for the heart. The largest artery in the body is the aorta, which goes from the top of the heart, arches to the left, then down to the abdomen. So when we sleep on our left side it makes it easier for the heart to pump blood downhill into the descending aorta. 

Sleeping on your left side is also good for digestion and elimination as the large intestine is situated up the right side of the stomach, then across so it can deposit waste into the colon going down the left side. So after a good night's sleep the descending colon is ready to eliminate waste.

KEEP YOUR ROOM TEMPERATURE COOL

Keeping your room temperature a little more on the cool side, and making your room dark like a cave will help towards achieving quality sleep. Our body’s temperature shifts during a 24 hour period, known as a circadian rhythm. Our body begins to cool down around bedtime and continues until reaching its low point near daybreak, around 5 a.m. 

If the temperature in our bedroom is too hot or too cold, it may affect the drop in your body’s internal temperature and cause you to have a disrupted sleep. If you're a coldy frog like me and your feet get cold, putting on a pair of socks before bed can help the blood vessels in your feet dilate, sending signals to your brain that it’s time for sleep.

CREATE A STRONG BEDTIME ROUTINE

Your body’s circadian rhythm establishes a regular routine for your body. Try to go to bed at the same time each night and power down those gadgets and other blue light emitting screens half an hour or hour before bed. Do something relaxing before going to sleep such as reading a book, journaling, breathing exercises or meditation. What matters is a bedtime routine that works for you. 

ADD AN AFTER-DINNER DRINK TO YOUR BEDTIME ROUTINE 

A nice warm drink before bed can help settle us into sleep. Herbal teas are caffeine free so a good choice for a bedtime drink. Chamomile (Matricaria chamomilla) is a very popular bedtime herbal tea and for good reason. The apigenin in chamomile promotes the release of Gamma-aminobutyric acid (GABA) that keeps us from getting over excited. It has a wonderful calming effect, tastes amazing and is known for its historical medicinal uses which include treatment of insomnia, stomach aches and anxiety. 

ENJOY A RELAXING BATH BEFORE BED

The act of bathing has been linked to good health and relaxation for thousands of years. Hydrotherapy is commonly used by physiotherapists and sports therapists as part of a patient's recovery treatment and the healing properties of seawater are used in a range of relaxing and recuperative treatments around the world.

A bath before bed is the perfect opportunity to enjoy a moment of calm. Listen to the sound of the water as you fill up your bath. Add your favourite bath products such as our botanical bath soak and watch the botanical flowers grace the top of the water as the scent of the aromatherapy carries you away. Light a candle and look at the beautiful warm glow it casts around the room as you slowly sink blissfully into your warm bath and just RELAX…

CONCLUSION

Sleep is our body’s best friend, it’s like a superpower that helps our body heal. It helps us feel calmer, more energized, combat depression, shrink our waistline, improve our focus and productivity, regulate hormones and boost our immunity. 

Our body’s circadian rhythm establishes a regular routine for your body, so try to go to bed at the same time each night by creating a bedtime routine and have an after dinner drink such as a Chamomile herbal tea which contains apigenin to help promote the release of GABA, promoting a wonderful calming effect and has been used in the treatment of insomnia and anxiety. 

So in all, make sure you don’t slideline your sleep and ignore your basic physical needs. Create a routine, have a blissful bath, calm your mind and get some of that well deserved SLEEP….

By Cindy Lehfeldt

Naturopathic Practitioner 

Written December 2021

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on Salt & C Australia. If you think you may have a medical emergency, then immediately call your doctor or dial 000.