Sleep is a fundamental component of our health.

During these vital hours, our bodies and minds undergo a series of restorative processes. Our tissues are repaired, memories are consolidated, and hormones are regulated.

A critical aspect of sleep is the brain's self-cleaning process via the recently discovered ‘Glymphatic system’. 

This self-cleaning process, which can only occur during sleep due to the brain's high activity level while awake, flushes out toxins and waste metabolites that build up during the day and is crucial for maintaining neurological health.

However, in our modern world, achieving the right amount of high quality sleep has become a challenge for many. 

Factors such as exposure to artificial light from screens, constant digital stimulation, stress, nutritional deficiencies, and the fast pace of life all contribute to sleep disruption.

In the UK, a study conducted by the Sleep Council found that nearly a third of the population suffers from insomnia.

This is not just about feeling tired, chronic sleep deprivation has been linked to serious health issues, including heart disease, diabetes, and even Alzheimer's disease.

Sleep deprivation is also a cause of over eating with studies showing sleep deprived participants felt hungrier and consumed significantly more calories throughout the day.

In this blog, we cover 5 practical tips to help you achieve the restful sleep your body and mind need. 

In fact, exposure to blue light can suppress melatonin for about twice as long as other types of light and shift circadian rhythms by twice as much.

To help your brain wind down, consider dimming the lights and avoiding screens for at least an hour before bed. 

Simple relaxation techniques, like 10-minutes of slow nasal breathing, a warm bath, listening to a guided meditation, or gentle stretching, can also help signal to your body that it's time to wind down and prepare for sleep. 

It's also a good idea to avoid eating 2 hours before bed, as digestion can keep your body in 'active mode' and make it harder to fall asleep.

#2: Optimize Your Sleeping Environment

Your bedroom is more than just a place to sleep; it's a sanctuary for rest and rejuvenation. 

According to the National Institute for Occupational Safety and Health (NIOSH), a good sleep environment is one that is dark, quiet, cool, and comfortable.

Temperature plays a crucial role in sleep quality. The Sleep Foundation suggests that the ideal bedroom temperature for sleeping is around 18 degrees Celsius. This might seem a bit chilly, but a cooler room can help maintain a lower core body temperature, which is conducive to better sleep.

Noise is another factor to consider. A quiet environment is essential for uninterrupted, restful sleep. If noise is an issue, consider using earplugs or a white noise machine to create a more serene environment.

Lighting is also important. Our bodies are designed to respond to the natural light-dark cycle, so exposure to artificial light at night can interfere with sleep. Consider using room-darkening shades or an eye mask to block out unwanted light pollution.

Lastly, your bed should be comfortable and inviting. Investing in a good quality mattress and pillows can make a significant difference in sleep quality.

In summary, to optimise your sleeping environment, consider adjusting your room temperature, reducing noise and light, and investing in comfortable bedding. Simple changes like these can make a big difference in the quality of your sleep.

When morning light enters our eyes, it synchronises our body clock with the 24-hour day in two critical ways. 

Firstly, specialized cells in our retinas tell our brain to stop making the sleep hormone melatonin. Secondly, our brain's master clock sets an internal timer, instructing the body to start making melatonin again about 14 hours later. 

Morning light also nudges the body to increase production of the stimulating hormone cortisol, getting your brain fired up for the day.

So, how can you incorporate this into your daily routine? Try to spend at least 15 to 30 minutes outside in the morning after sunrise. If you're unable to get outside, situate yourself so you face a window and open the shades whenever possible.

This simple practice can help regulate your sleep patterns and improve your overall sleep quality.

#4: Daily Exercise

Exercise is not just beneficial for maintaining physical health and mental well-being, it also plays a significant role in improving sleep quality. 

According to Charlene Gamaldo, M.D. medical director of Johns Hopkins Center for Sleep, "We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality".

Exercise aids sleep in several ways. Firstly, it increases the amount of slow-wave sleep, also known as deep sleep, where the brain and body have a chance to rejuvenate.

Secondly, studies have shown exercise helps to stabilise your mood and reduce symptoms of anxiety and depression, both of which can affect healthy sleep patterns.

A study from Johns Hopkins Medicine found that people who engage in at least 30 minutes of moderate aerobic exercise see a difference in sleep quality that same night.

However, it's important to note that the timing of exercise can affect some people's sleep. Aerobic exercise causes the body to release endorphins, chemicals that can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 2 to 3 hours before going to bed, giving endorphin levels time to settle and the brain time to wind down.

In conclusion, incorporating regular exercise into your daily routine can significantly improve your sleep quality. Whether it's a brisk walk, a high-intensity workout, or even a yoga session, any form of physical activity can contribute to a better night's sleep.

Magnesium helps your body and brain relax, which is essential for sleep. One way magnesium may help you sleep better is by regulating your GABA levels. 

GABA is an amino acid that plays a crucial role in sleep by calming your brains activity. 

Magnesium also regulates neurotransmitters, which send signals throughout the nervous system and brain, and the hormone melatonin, which guides sleep-wake cycles in your body.

Insufficient magnesium intake is directly linked to sleep problems, and certain groups of people have a higher risk of magnesium deficiency, including people with digestive issues, diabetes, high alcohol intake, and older adults.

It can be difficult to obtain enough magnesium in your diet alone each day so using a high quality magnesium supplement can be beneficial to provide the right amount of magnesium you need at a specific time to aid in sleep. 

Magnesium Glycinate is known as the most effective form of magnesium for sleep as it contains glycine.

Glycine is an amino acid that promotes relaxation and helps the body make serotonin, a hormone and neurotransmitter that has significant effects on sleep and mood.

In conclusion, maintaining adequate magnesium levels can significantly improve your sleep quality. Think of magnesium as the conductor of the orchestra that is your body's sleep processes. Without the conductor, the music is disjointed and chaotic. But with the conductor in place, every element comes together to create a harmonious symphony that lulls you into a peaceful, restful sleep.