The Sleep Epidemic: Why Quality Rest Matters More Than Ever
In a world that is fast-paced, demanding, and requiring us to be tethered to glowing screens, it's no surprise that so many of us toss and turn at night, unable to find the rest that is desperately needed. There are so many factors that are contributing to what experts are calling a sleep epidemic. The good news is that many of these are within your control.
What the Data Says
In 2022, studies revealed a staggering reality: between 10-30% of adults suffer from insomnia, and almost half of Americans report feeling perpetually tired or sleepy during the day. The root of this problem? A chronic lack of quality sleep. While we often focus on the quantity of sleep we get, the quality of sleep is just as important for our overall health and wellbeing.
Sleep Hacks for a Restful Night
How can we ensure we're getting the quality sleep our bodies crave and deserve? Here are some sleep hacks to support a restful night:
Embrace Natural Light: Set your circadian clock by exposing yourself to morning light, helping regulate your sleep-wake cycle. When your eyes take in the morning light, 12-14 hours later the pineal gland will secrete the hormone melatonin to signal the closing down of the day (grogginess).
Stick to a Schedule: Maintain a consistent sleep schedule, even on weekends, to help your body establish a stable circadian rhythm. This means going to bed and waking up at the same time every day.
Unplug: Looking at your phone before bed can disrupt your body's natural sleep-wake cycle due to the blue light emitted by screens, which suppresses the production of melatonin. Engaging with stimulating content on your phone can increase mental arousal, making it harder to wind down and relax before bedtime.
Prepare Your Body for Rest: Stop eating at least 3 hours before bed. Avoid heavy meals and caffeine close to bedtime, and consider incorporating magnesium supplements or melatonin to aid relaxation and regulate sleep patterns. (These are my go-to magnesium and melatonin supplements!)
Create a Sleep Sanctuary: Make your bedroom a haven for sleep by keeping it dark, quiet, and cool, with comfortable bedding and a supportive mattress. Investing in sleep accessories like a silk pillowcase, an eye mask, or a weighted blanket can enhance comfort and promote relaxation. (Here are my favorite silk pillowcase, eye mask, and weighted blanket. You can get the pillowcase and weighted blanket in different sizes. To say I’m obsessed with these items might be an understatement!
Practice Relaxation Techniques: Wind down with meditation or gentle yoga poses to clear your mind and prepare for rest. (If you’re interested in getting started with meditation, read this book by davidji. Or check out some free meditations on breathe’s website. If you like these then you could join us for class in-studio or online. We’d LOVE to meditate with you!)
Dream On!
In a culture that often glorifies sacrificing sleep for productivity, prioritizing rest may seem counterintuitive. However, the truth is that quality sleep is the foundation of overall wellness. By honoring our body's need for restorative rest, we can unlock a myriad of health benefits and reclaim our vitality in a sleep-deprived world. So tonight, let's commit to embracing the power of quality sleep and reaping the rewards of a well-rested life!
