A Naturopaths Guide to Better Sleep
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In our fast-paced world, sleep often takes a backseat to our demanding schedules and never-ending to-do lists. We sacrifice those precious hours of rest in favour of productivity, believing that we can function just as well with a few hours of shut-eye. However, this neglect of sleep comes at a grave cost to our overall health and well-being.
Luckily, there are a few simple lifestyle adjustments you can make to greatly enhance the quality of your sleep.
Sleep in total darkness
Our body operates upon a 24-hour cycle called the circadian rhythm. Exposure to light, especially artificial light light street lamps, your neighbours' glaring porch lights and screens, disrupts this delicate rhythm by suppressing melatonin production.
Sleeping in a dark environment ensures your hormones are working optimally to maximise your sleep experience and heal your body and mind in the process. Most of the healing takes place in our sleep, after all.
You can do this by investing in blackout blinds or, if you want to save a bit of money (and effort) get yourself an eye mask. I use this silk eye mask for the extra benefit of wrinkle prevention - win-win!
Invest in a high-quality pair of sheets
Are your sheets scratchy, stiff, too thick or too thin? The feel of your bedding can significantly alter your sleep yet it’s too often overlooked. You’re spending almost half your day lying in your sheets so it only makes sense to sleep in something that feels good to avoid tossing and turning all night.
Bamboo bedding is a great option because it’s breathable (looking at you, night sweaters), environmentally sustainable and feels luxurious.
Avoid caffeine and alcohol
Caffeine disrupts sleep by acting as a stimulant, increasing alertness and delaying sleep onset, while also reducing sleep quality by fragmenting sleep, decreasing deep sleep and REM sleep, and causing more frequent awakenings. On the other hand, alcohol initially acts as a sedative, facilitating falling asleep, but it disrupts the normal sleep cycle, suppresses REM sleep, increases sleep fragmentation, and can worsen sleep-related breathing issues.
It’s best to refrain from consuming caffeine by 10 am but if you find that too difficult, try switching to a less aggressive alternative to coffee like matcha or even chai tea. As for alcohol, it’s best to save it for celebrations and special occasions, not only for your sleep's sake but for your overall well-being.
