Written by: Andrea Goldswain
Sleep is a mysterious yet essential part of our lives. Some of us might be more nocturnal than others but without sleep our bodies simply can’t function. A good night’s rest, together with a balanced diet is the foundation of a healthy lifestyle. Sleep is your body’s natural ‘over-night repair-kit‘ and too little of it will eventually weaken your immune system and lead to impaired performance.
‘Shedding light’ on those restless nights
We live in an information-driven society where people live their lives at an accelerated pace. Sleep is often something that people catch up on over weekends and by that time your body might have already taken a few knocks. Technology is becoming faster, more accessible and in many ways more intrusive. So how does our digital environment affect our body’s natural sleeping cycle?
Studies have shown that our body’s natural sleeping cycle is very sensitive to light. Our brains have been pre-conditioned to sleep during the night when it’s dark and to be awake during the daytime when it’s light. In our digital age, people go to bed much later and once in bed, they engage in a variety of work or gadget-related activities.
For those ‘night owls‘ who engage in iPad or work activity right before bedtime, it might be worth knowing what the effects of this will be on your body’s natural sleeping pattern. At first, it might be easy to stay awake while using these gadgets and tools. The problem however, is getting your brain to switch in to sleeping-mode when it’s time for you to doze off.
CNN Technology Journalist John D Sutter recently discussed the affect that these bedtime gadgets could have on your body’s natural sleeping pattern. We’ve witnessed a gadget revolution in our day and age and technology is not only becoming faster but also more mobile than in the past. Meaning, we can watch movies or do work on our iPads or laptops from the comfort of our own beds.
Ever heard of the Circadian Rhythm?
According to researchers our bodies have natural circadian rhythms. These are physical, mental and behavioural changes that follow an approximate 24-hour cycle, responding primarily to light and darkness. According to the National Institute of General Medical Science, the bodily system with the most prominent circadian variations is the sleep-wake cycle, the temperature regulation system, and the endocrine system.
Sleep researchers have discovered that strong light whether natural or artificial, upsets the body’s natural clock. Many argue that the light from today’s gadgets and technology can fool the brain into thinking that it’s daytime. The close proximity of these gadgets to the eyes just before sleeping, suppresses the secretion of melatonin – a hormone important for sleeping.
Our eyes and brain are especially sensitive to blue light and many gadgets and computer screens emit high levels of blue light. Computer screens are designed to look good during the daytime and to imitate the sunlight to a certain degree. But around 9pm in the evening, it might not be the best idea to look at the sun. So how do we establish a healthy approach to sleep in our fast-paced, gadget-crazy culture? There are many natural ways in which you can aid your body’s natural sleeping pattern. Here are a few natural health tips to boost your body’s ability to get a good night’s rest.
How to optimise your ‘boudoir’ for sleep:
- Keep your bedroom dark when you sleep. Shut down digital devices that emit light and close your curtains
- Unwind by taking a bath or reading a relaxing book before you doze off
- Make sure the temperature in your room is mild enough that you won’t wake up during the night
- Establish a healthy bedtime routine and stick to it
- Use your bed for sleeping and not as an office space
- Limit your fluid intake before bedtime
- Don’t eat a heavy meal just before you go to bed
- Avoid snacks or drinks that contain caffeine before you go to bed
A balanced diet with plenty of fresh fruits and vegetables, whole grains and nuts will help you get the vitamins you need to promote a good night’s sleep. Foods that are high in carbohydrates and calcium, and medium-to-low in protein make ideal bedtime soothers.
Here are a few natural and effective “Bedtime Soothers”
Herbal Teas: Sipping a cup of herbal tea is a great way to unwind just before you doze off. Chamomile, passionflower and lemon balm are effective sleep aids and can be taken in its tea form or even as herbal supplements with these ingredients. Other recommended herbal remedies include Valerian Root, Jialgulan and Calli Tea.
Honey: Add honey to your herbal tea. Honey is said to have sleep inducing properties and contains antioxidants for good health.
Lavender: People across the globe love the qualities of Lavender. Lavender drops will not only give your pillowcase a delightful scent, but its calming properties aid restless sleepers.
Vitamins and mineral supplements: Calcium and magnesium should be combined into a supplement and taken with food. B vitamins such as B5, B6 and B12 and Folic Acid can help promote restful sleep. Deficiencies in these vitamins can contribute to insomnia.
Supplement your daily eating plan with a healthy dose of sleep. Not only is this one of natures best natural health boosters, it’s also effortless to apply and completely free. So try adjusting your bedtime regime before making that next trip to your nearest pharmacy.
The liveeco team
