Sleep is the foundation of wellbeing, from which we are more able to make better
diet & lifestyle choices.
The question is less,
What does sleep affect?
And more,
What doesn’t it affect?
Science has shown that sleep is the single most effective thing we can do each day to reset our brain and body and yet more than 1/3 of adults in developed nations are sleep deprived.
The CDC has declared insufficient sleep as a public health epidemic.
Lack of sleep and body health leads to …
Increased blood pressure.
Weight gain.
It disrupts appetite regulation- (increases Ghrelin (the “hunger hormone” that increases our drive to eat) and suppresses Leptin (the hormone that signals fullness and satiety).
Disrupts blood sugar balance so the foods we crave are high in refined sugars.
Disrupted gut function and microbiome.
Skin ageing.
Lack of sleep and mind health leads to …
Increased Alzheimers risk.
Depression and anxiety and contributes to all major psychiatric conditions.
Increase in aggressive behaviour and anger.
Keeps us running in fight flight mode
Are you sleeping enough?
Q. After waking in the morning could you fall back to sleep a few hours later?
Y = not getting enough quantity and / or quality sleep.
Q. Can you function optimally without caffeine before noon?
N = Most likely you are creating sleep deprivation with caffeine.
Q. If you didn’t set an alarm clock would you sleep past that time?
Y = Need more &/or better quality sleep.
Q. Do you find yourself re-reading the same sentence in a book or computer?
Y = Under slept brain.
Scientific sleep solutions
Create enough sleep opportunity. (make sure you have 8-9 hours in bed).
Regular sleep - go to bed and wake at the same time every day of the week. Anchor your sleep and improve quality and quantity. Sleeping late on weekend disrupts sleep patterns.
Cool room - 65F / 18 C. Core body temp need to drop 1 degree C to initiate and stay asleep.
Darkness - triggers melatonin to a regular healthy timing of sleep. 1 hour before bed dim lights. (Wear an eye mask or black out shades if needed.)
Get more light during the day time (30 mins outside), turn off blue screen light 2 hours before.
Minimize alcohol and caffeine
Avoid caffeine 12-14 hrs before bed (That means a morning coffee only).
Alcohol 2 hrs before bed.
They decrease deep NREM sleep. Alcohol also stops REM
If you can’t sleep - get out of bed and walk it out. Don’t stay in bed awake for more than 25 mins.
Get out of bed, go to a dim room and read a book.
Do a meditation or journal your thoughts.
Make a herbal sleep tea
Then try again when sleepy.
Create a sleep ritual / routine - It takes time for our brain to wind down. Create a wind down ritual 20-60 mins before sleep.
Create a simple 20 min routine or when time permits add in a warm bath to aid in the relaxation. This would be good to do once per week.
Benefits of a warm magnesium bath with essential oils.
Ideally 1-2 hrs before bed, dim down the lights.
Make your one of our relaxing herbal teas and infuse for 10-15 mins.
Put away blue light screens. Leave them out of your bathroom sanctuary.
Light 1 or 2 of our essential oil candles. As you are lighting it move your focus to what your are doing, watch the flame dance and pause to take some breaths.
Start running your bath and stay focused on the moment. When it is almost full, add our aromatherapy magnesium salts.
Give the bathroom a spritz of our aromatic mist.
Step in and relax for 15-20 mins. Close your eyes and breath deeply.
Meditate or simply lie in quiet stillness.
Step out and pat dry.
Hydrate with your relaxing herbal tea infusion.
Rub on our sleep or comfort body oil or magnesium spray.
Climb into bed and read a favorite book.
Use the rollerball on your pulse points or use the sleep pillow spray.
Benefits of a warm magnesium bath with essential oils.
Warm bath - proven to manipulate core temperature.
Helps reduce core temp so you fall asleep faster and stay asleep longer.
Its proven increase deep sleep by 10-15%
Magnesium chloride flakes - contain a concentrated 47% magnesium chloride derived from the earths crust. It is a more readily absorbed form of magnesium than the commonly used Epsom Salts (magnesium sulphate).
In a bath or when applied topically as an oil, Magnesium is absorbed transdermally increasing circulating magnesium levels.
Magnesium is known as “natures tranquilizer” because of its role in reducing stress and anxiety by regulating neurotransmitters.
It helps sleep by calming the nervous system and maintaining healthy levels of the neurotransmitter GABA
It aids in the relaxation of muscle fibers, which in turn can lead to a reduction in cramps and muscle tension.
It is important in the balance of electrolytes.