4 Steps to Sweet Sleep
Looking forward to warmer weather and longer days? Us too.
But if you are one of the one-quarter of New Zealanders who have a hard time sleeping, then the impending busy holiday season may not be something you are excited about.
So here’s a few easy steps you can take to help you get some better zzzz’s and kick off summer feeling energised.
Why Sleep Matters
Sleep is the foundation of our mental, physical and emotional wellbeing. It is a requirement for all humans, though we sometimes treat it like a luxury.
Circadian rhythms, such as sleep and wakefulness, are biological rhythms that repeat every 24 hours. Other bodily functions such as body temperature, hormone secretion, organ function and metabolism also have a circadian rhythm, and these are often interconnected and overlapping.
These rhythms are designed to allow humans to adapt to cyclic changes in the environment that are caused by the rotation of the Earth and its movement around the sun.
Modern life – with our artificial light and screens – has drastically altered our circadian rhythms and sleep.
Tips to help support your sleep as we spring into Summer
The good news is that there are many areas of our lives that we have control over which can contribute to a healthy sleep-wake cycle:
- Light exposure
- Establish rhythms & routines
- Physical activity and relaxation
- Plant formula support
1. Use light (and darkness) to help set your body clocks
Our circadian rhythm is guided by natural light. In fact, light is the strongest signal in the environment to help reset your sleep-wake cycle.
Try setting your alarm 5 minutes earlier than usual and use that time to get some natural light. Step outside, take a few deep breaths, and have your morning cuppa in the sun.
In the evenings, try and limit artificial light (including screens). Read in lamplight (generally less harsh than the big overhead light) a couple nights a week, or use candles and make it super cozy.
At bedtime, keep your bedroom dark with blackout curtains and/or a sleep mask.
These light and dark cues help our body to produce appropriate amounts of melatonin - a sleep hormone - and serotonin, which helps to regulate our mood.
2. Live your life in a rhythm
Your circadian rhythm is just that – a rhythm – and it loves routine.
Support your body’s natural love of routine by trying to keep your mealtimes, bedtimes, and wake times similar each day.
Over time, your body will adapt to these rhythms and you will be rewarded with better sleep.
3. Time to Move and Time to Relax
Movement helps to support blood sugar and cortisol regulation, and helps to move those “fight or flight” chemicals through the body and complete the stress response.
Exercise can also produce endorphins, your body’s own natural feel-good chemicals.
I love a morning walk as a way to get both my movement in and that crucial sunlight exposure. But do whatever kind of movement that works for you – whether that is stretching at your desk, a few squats or lunges during lunchtime, or a yoga class or swim in the evenings – it is all beneficial.
In the evening, start winding down slightly earlier. Reading, listening to music or a sleep meditation, some light stretching, or a relaxing hot bath can all help to get your body into rest-mode.
4. Support your sleep with natural plant formulas
Plants have been used for centuries to support calm and restful sleep.
Plants can provide restorative sleep support, for both falling and staying asleep. Plus, they allow you to wake up feeling refreshed and are non-addictive.
Passionflower, Valerian, Lavender, and Hops have been used traditionally to support falling into a calm sleep. They also provide support to soothe and calm the nervous system. Ashwagandha works as a stress supporting plant that supports your body's stress defence system and is useful during times of ongoing physical and/or emotional stress. Ashwagandha has also been traditionally used to support healthy sleep, and we can see this in the Latin name for the plant - Withania somnifera - where somnifera means “sleep-inducing”.
Why not try: artemis CalmSleep and artemis Sleep Tea?
Waking in the night and having a hard time falling back asleep? Plants can support you here, too.
Kava is one of the most well-researched and fast-acting plant ingredients to support feelings of worry, overwhelm, and a good night’s sleep. Skullcap and Californian Poppy have been traditionally used to support sleep by supporting restlessness and stress.
And Linden Flowers, also called Lime flowers or blossoms, have been traditionally used to support calm and relaxation. They have also been used to support healthy blood pressure and immune health, helpful in times of stress.
Having a blend of these sleep-supporting plants in a convenient spray format makes middle-of-the-night sleep stress a thing of the past.
Click the link alongside to learn more: artemis SleepRestore Spray
Supporting your circadian rhythm for healthy sleep doesn’t need to be complicated.
At artemis, we want you to get the best rest possible. Functioning in harmony with nature, using our own and the Earth’s natural rhythms, and using powerful plant formulas are all ways to ensure support for a good night’s sleep.
Summer here we come ☀️
References available on request.
Always read the label and use as directed.