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4 Tips To Improve Your Sleep By The Herbtender

It’s no big secret that sleep is a crucial part of our health and wellbeing. It’s a key component of human life that we need to survive – like food and water. But in a world of digital distraction, rising mental health issues and an increase in working from home, sleep is often the first element of our daily life to get neglected and to suffer.

If you are suffering from disturbed sleep, whether ongoing or for a short period of time, it’s important to remember that things can change and that it is possible to get the rest your mind and body needs to thrive. 

The Herbtender® aims to sooth the stress from modern life with ancient herbal wisdom, enabling a generational shift in how we manage and support our health. The collection of wellness supplements, bring the power of adaptogens – stress management plants and mushrooms to the UK retail market for the first time in an accessible and sustainable format. Staying on top of our stresses isn’t a simple act of mind over matter – at any one time our bodies are dealing with a range of stress factors that could be physical, mental, emotional, biological or environmental and life can feel like a choice between ‘fight or flight’.

So, why is sleep so important for your health?

Sleep helps the mind and body repair, regenerate and recover. It allows us to wake up feeling refreshed, re-energised and ready to take on the day ahead. And not only does a good night’s rest add a positive spring to our step – it has many other benefits too.

Sleep is essential for various aspects of brain function. Cognition, concentration, productivity, and performance are all negatively affected by sleep deprivation. In turn, this affects our decision-making and problem-solving skills, ability to focus, memory and general day-to-day motivation.

And on the physical side? 

Your immune system relies on sleep to stay healthy, and a lack of it can result in you struggling to fight off common infections. Sleep also supports the healing of your heart and blood vessels, the repairing of cells and tissues, whilst maintaining a healthy balance of hormones.

We know that sleep helps the body in many ways and is critical for our overall health. And we also know the damage that sleep deficiency can have on our health and wellbeing instantly and over time. As individuals, we all have a unique pattern and requirements when it comes to sleep. And it’s all about finding what works for you! But the general recommendation for adults is between 7-9 hours a day.

Limit caffeine and alcohol

Enjoy a coffee or two in the morning? Go for it! But try to avoid drinking much past lunchtime, as caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. If you do crave an afternoon coffee, try decaf as an alternative. Alcohol is also one to be avoided or limited before bed. It may assist with feeling sleepy at first, but is known to disrupt sleep patterns, increase snoring and reduce night time melatonin production. And we already know that’s vital for a good night’s sleep!

Add exercise into your daily routine

We all know the positive effect exercising can have on our mind and body. But did you know it can improve our sleep too? Not only does it increase sleep quality but it decreases the risk of excessive weight gain, which can be a cause for sleep deprivation in itself. Whether it’s going for a walk, jog, swim or doing yoga – make sure it’s something you enjoy!

Reduce screen time before bed

With most of us keeping our phones by our bed, it’s tempting to indulge in screen time until we choose to close our eyes. But blue light emitted by our phones and laptops trick our body into thinking it’s daytime – reducing hormones like melatonin, which help us relax and get into a deep sleep.

Try to eliminate any screen time in the hour before bed. Use this hour as an opportunity to read, relax and indulge in some self-care. You deserve it.

Get comfortable in bed

This may seem like an obvious one to some, but our bed and environment must support us in our mission to sleep. If you wake up feeling uncomfortable, you may need a new mattress and/or pillows. Always invest in a good quality mattress and bedding – we spend a third of our life in our bed!

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