The Science Behind Good Sleep & How To Get More

 

As the Dalai Lama once said, “Sleep is the best meditation.” For an activity we spend 1/3rd of our lives doing, it is surprisingly recent that the science behind it has come to light. 

Early beliefs were puritan, at best, such as the New England clergyman Cotton Mather’s sermon in 1719 where he branded it “sinful” – and went on to condemn those who slept often while they should be working. Over time, empirical research has put these notions to bed. Insufficient sleep has been linked to low quality of life, depression, increases in cardiovascular disease and hypertension, cognitive and motor impairment, and a number of other medical conditions.

 

SLEEP QUALITY MAKES A DIFFERENCE

There is a stark difference between sleep and good sleep. Good sleep is measured by the amount your body gets every night. A few characteristics that determine whether the rest you’re getting is good:

• You’ve slept the recommended amount (usually 7-9 hours)
• You can fall asleep within 30 minutes of getting into bed
• When you wake up, you feel recharged and refreshed
• You don’t wake up more than once after falling asleep

 

With our fast-paced modern lifestyles, 7-9 hours of sleep might sound like a luxury, but it is what the body needs to function at its optimum.

 

 

SLEEP MORE, SLEEP BETTER

If you’re waking up tired, groggy and annoyed most days, it’s a sign that you’re not sleeping well and enough. Being sleepy and tired throws your hormones out of whack and can lead to an unhealthy lifestyle. Rule of thumb? If you’re feeling unproductive throughout the day, you know you need more sleep. Here are some science-backed ways to get better sleep:

 

A restful environment is key An ideal room to fall asleep in is one that’s cool but dark. Block out unwanted light by using blinds or heavy drapes. Further, peace and quiet makes for bedroom bliss. 

 

Increase bright light during the day, reduce blue light at night Our bodies are wired with circadian rhythm, which is the internal and natural process that regulates our sleep-wake cycle. Natural light or sunlight keeps circadian rhythm healthy and strong. It improves our energy levels during the day and sleep quality at night. Blue light exposure at night has the opposite effect. Avoiding electronic devices at night is advised.

 

Be consistent with your sleep schedule To get your body into a certain sleep cycle, it’s vital that you sleep and awake around the same time. One’s circadian rhythm functions on a loop that is pretty set and aligns with sunset and sunrise. It is said that once your schedule is set, you may not even need an alarm to wake you up. 

 

 

 

Yoga, a shower and soothing music Light stretches and yoga can help one to slip into a relaxed state with reduced stress levels. According to a survey conducted by The National Centre for Complementary and Integrative Health, more than 85% of those who practised yoga reported reduced stress and 55% reported better sleep.

A hot bath or shower is associated with deeper and better quality sleep. Drying off with our soft, luxurious Lush Spa towels can be all the more relaxing.

Classical music is said to have a calming effect, but any music of your choice is likely to uplift your mood and help you wind down.

 

Comfortable bedding does the trick Along with an appropriate mattress, the secret to a good night’s sleep can lie in curling up under a perfectly cosy duvet and extraordinarily soft bedding. This can aid good quality sleep for a longer duration. Our bedding is ethically sourced and consciously crafted using manufacturing alternatives and natural finishes that are kinder to Earth and your health so you can rest knowing you’ve done your best.