A Guide To Restorative Sleep

As women, we are constantly juggling work, family, and social obligations, which leaves us with limited time to unwind. It is our innate tendency to attend to the needs of others before tending to our own. Nevertheless, it is essential that we prioritize sleep since it plays such a vital role in maintaining our physical, mental, and emotional well-being. 

Women have a unique need when it comes to sleep. And studies show that we require more sleep than men to function at our best. 

Quality sleep has an impact beyond just feeling rested; it affects every aspect of our lives, from our mood and productivity to our overall health and even our perspective on life.

The Risks of Poor Sleep:

• Increased risk of developing depression and anxiety
• Reduced immune function, making you more susceptible to illnesses
• Higher risk of developing chronic diseases such as diabetes, heart disease, and obesity
• Negative effects on cognitive function, including decreased attention and memory
• Hormonal imbalances, including an increase in cortisol levels and a decrease in growth hormone
• Premature aging, including the formation of wrinkles, dark circles under the eyes, and a dull complexion

Improving Your Sleep

There are several steps you can take to improve your sleep and protect your health. Here are some tips that you can try:

• Prioritize a consistent sleep schedule: Try to go to bed and wake up at the same time every day, including the weekends. This will help regulate your circadian rhythm.
• Create a relaxing bedroom: Make your bedroom a comfortable and peaceful space that promotes relaxation. Consider using blackout curtains or eye masks. Try earplugs if you are sensitive to noises.
• Limit caffeine: Have your last cup of coffee in the early afternoon and opt for soothing herbal teas from the afternoon onwards since caffeine interferes with your ability to fall and stay asleep.
• Incorporate low-impact exercises, such as yoga or pilates, as gentle exercise can help reduce stress and promote relaxation, making it easier to fall asleep at night.
• Avoid screens a few hours before bedtime and journal or read a book instead. The blue light emitted by screens can disrupt your body's production of melatonin, a hormone that helps regulate sleep. 
• Regulate your circadian rhythm: Exposure to natural light the first thing in the morning and turning lights down in the evening can help regulate your body's sleep-wake cycle.
• More time in nature: Being outside and surrounded by nature significantly helps reduce stress and improve sleep quality overall.
• Our Herbal Sleep Tea Blend: In addition to the above tips, our herbal Sleep tea blend can help promote deep relaxation and improve sleep. This blend is formulated with four nervines herbs, including lavender, passionflower, lemon balm, and chamomile, that soothe the mind and body, reduce anxiety, and promote deep, restorative sleep, helping you stay asleep the entire night. Lavender has been shown to improve the quality of sleep and reduce the amount of time it takes to fall asleep. Passionflower is known for its calming effects, while lemon balm can help reduce anxiety and promote relaxation. Chamomile is also known for its soothing properties and is a popular herb for promoting restful sleep. Combining these specific herbs creates a potent and synergistic blend.

The Benefits of Quality Sleep

Getting quality sleep can have a significant positive impact on your life, including:

• Boosting your mood and increasing positivity
• Enhancing focus and productivity
• Improving memory and learning ability
• Enhancing creativity and problem-solving skills
• Improving athletic performance and physical recovery
• Increasing energy levels and reducing fatigue
• Boosting immune system function
• Reducing inflammation and oxidative stress
• Improving metabolism and weight management
• Enhancing overall quality of life

By making simple lifestyle changes, you can improve your sleep and optimize your health and well being. When you prioritize your sleep, you are giving yourself the opportunity to live a more focused, powerful, and fulfilling life. So, never underestimate the power of a good night's sleep.

References:

Sleep and women's health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327930/

Do women need more sleep than men? https://www.sleepfoundation.org/women-sleep/do-women-need-more-sleep-than-men

Sleep deprivation: Impact on cognitive performance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/

Lavender and the nervous system https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

Passionflower in the treatment of generalized anxiety https://pubmed.ncbi.nlm.nih.gov/11679026/

Passionflower for significantly better sleep quality https://pubmed.ncbi.nlm.nih.gov/21294203/

Lemon balm for anxiety disorders and sleep disturbance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230760/