--- title: 'Sleep better' date: 2024-04-23T10:09:58+01:00 tags: ["Wellness", "Lifestyle"] draft: false description: "Discover how to enhance your sleep by syncing with your **circadian rhythm** and creating a calming environment. Learn *holistic nutrition* tips and relaxation techniques, and explore the benefits of a **natural sleep drink** for better rest." cover: image: "cov/bed-wood.jpg" --- ## 😴 Nature's restorative power In holistic health, sleep means a lot more than physical rest, it's more like a **profound healing process** that aligns mind, body, and spirit. Understanding the symbiotic relationship between sleep, health, and nutrition can lead us on an *upward spiral* of vitality or, if neglected, a *downward spiral* of health challenges. Everything is **deeply connected** and we cannot simply do good in some areas but consciously ignore others... > *"How you do anything, is how you do everything"* - Zen Buddhism Sleep is one of those areas where people struggle the most. They might follow a healthy diet and exercise on a regular basis, but when it comes to bedtime and sleep quality, there is always ***"something more important to do"***. ## 🌟 The importance of sleep Sleep is fundamental in holistic wellness, it's vital for **rejuvenating the body and harmonising the mind.** It is during sleep that the body repairs muscles, synthesises proteins, releases growth hormones, and consolidates memories. Sleep affects our physical, mental, and emotional states, interconnecting deeply with every area of health and wellness. Research consistently shows that **adequate sleep is essential** for maintaining cognitive function, emotional balance, and overall physical health. Holistically, sleep is when the subtle body heals, and our energy fields are restored. {{< figure align=center src="/img/hammock-forest.jpg" title="Sleeping in a natural environment promotes a better recovery.">}} ## 🥱 Sleep problems Why is it so difficult to go to sleep early? The answer is quite simple: because **we find** something more important to do, (or at least we believe so). The root problem is **overstimulation**, as it creates the voice in your head that keeps you awake, and it comes mainly from: - **Caffeine:** from coffees to energy drinks, we consume it quite a lot during the day and its effects last nearly 10 hours before leaving the body. - **Daily Lifestyle:** stressful work and the pressure of deadlines, keep us *quite awake*, wondering what's next to come. - **Screens:** our digital life amplifies this constant stimulation as it creates rewards of instant gratification and dopamine peaks, making us engage with it. Especially late at night, the **blue light** of our devices tells our brain that is still *"daytime"*, so it inhibits melatonin production and it's more difficult to fall asleep at an early time. These problems are quite common between athletes, as they often face unique sleep challenges. Studies indicate that about **70% of athletes suffer from insomnia** or other sleep disturbances. This high prevalence is attributed to various factors including the pressure to perform, **irregular training schedules**, and the physical stress of workouts. Poor sleep can significantly impair an athlete's recovery time, performance, and even **increase the risk of injuries**. Also affecting mental clarity and emotional stability. {{< figure align=center src="/img/athletes-insomnia.jpg" title="Comparison of athletes insomnia the night before a competition.">}} ## 🌿 Natural sleep solutions ### 1. 🕰️ Respect the circadian rhythm ️ Aligning with the natural circadian rhythm is crucial. Exposure to natural light during the day and darkness at night helps syncing this biological clock, enhancing sleep quality and overall health. So it's better to **quit screen time at least 1 hour before bed** (I know it's difficult nowadays) and maybe try to read a physical book, as it detaches from the overstimulation we talked about. ### 2. 🛌 Optimise your sleep environment Create a tranquil and inviting sleep environment. Use a good quality mattress with **linen bed sheets** and ensure your bedroom is a quiet, sacred space dedicated **ONLY to rest**. Otherwise, you'll unconsciously associate that place with other activities and it's going to be harder when it's bed time. ### 3. 🍲 Holistic nutrition for better sleep Incorporate foods that naturally promote sleep. Almonds, walnuts, and tart cherries are **rich in melatonin**, while bananas provide magnesium and potassium, which help relax muscles. It's also crucial to have **dinner 2-3 hours before going to sleep**, as digesting while sleeping is not ideal and it would lead to poor digestion and bad quality sleep. No bueno. ### 4. 🧘 Mind-body techniques Engage in practices such as **meditation** before bed to calm the mind and prepare the body for sleep. Also **box breathing** using a 4x4 method (4s inhale, 4s pause, 4s exhale, 4s pause) is a good practice to follow. These techniques reduce stress and promote a deeper, more restorative sleep. ### 5. 🍵 Natural sleep drink To further enhance your sleep, consider incorporating a natural sleep drink into your nightly routine. **Chamomile teas** are great for calming down and inducing relaxation. In case you're not a fan of herbal teas, there is this new natural tonic drink called **Hibern8** that is infused with ingredients like [PEA,](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8157570/) Chamomile, Magnesium, L-theanine and Ashwagandha, all known for their sleep-promoting properties. It's **the best tonic to counteract caffeine** and energy drinks. If you are curious to try it, [click here to learn more while also support my work.](https://www.hiber-n8.com/?ref=tz) **Coupon:** ```TZ10``` for 10% OFF! {{< figure align=center src="/img/hibern8.jpg" title="Plant origin, drug-free sleep aid tonic to help you sleep better." link="https://www.hiber-n8.com/?ref=tz" target="_blank">}} ## 📖 References - [National Sleep Foundation. (2023). How Sleep Works.](https://sleepfoundation.org/how-sleep-works) - [Sleep Med Clin. (2020). Sleep and Athletic Performance.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9960533/) - [Harvard Medical School. (2023). The Science of Sleep.](https://health.harvard.edu/topics/sleep) - [Nutrients. (2017). Dietary Sources and Bioactivities of Melatonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/) - [Int J Mol Sci. (2021). Palmitoylethanolamide](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8157570/) - [Food and Nutrition Sciences. (2014). Caralluma fimbriata Extract](https://www.scirp.org/journal/paperinformation?paperid=42103) - [Hibern8. (2024). The Science of Sleep.](https://www.hiber-n8.com/pages/the-science-of-sleep/?ref=tz)