Sleep Smarter - Rest Tips for Busy Women

Sleep is probably the most important thing you will ever underestimate. It is your richest source of energy, restoration and vitality.

Yet, most people, particularly busy mums and working women, don’t invest enough into this vital ritual. This article explains why sleep is so important and provides science-backed tips to help you get your fair share.

Hopefully, after reading this, you will never willingly forego sleep again, instead making it a priority. 

Why sleep is so significant?

When you sleep your body goes through crucial restorative processes and does all of its healing. It rejuvenates you, consolidates your memories, and aids your cognitive function, leaving you ready to take on the world tomorrow. 

Sleep quality directly affects every component of your physical and mental health and performance. Here is a non-exhaustive list of examples.

Improved memory and learning - Sleep consolidates memories and helps you process new information, enhancing learning and cognitive performance. The effects of sleep deprivation on cognitive function are well documented. Even one night of poor sleep can significantly affect your performance.

Better Mood Regulation - Good sleep stabilises your mood, reduces irritability, and effectively helps you manage stress and emotional responses. It’s why we refer to someone as having gotten out of the wrong side of the bed in the morning if they are a little grumpy.

Enhanced immune function - Quality sleep boosts the immune system, making it more effective at fighting infections and illnesses. It is precisely why your body wants to sleep when you are unwell. You will almost always notice that you feel a little bit better when you wake.

Increased productivity and focus - With better sleep, focus sharpens, decision-making improves, and productivity at work or school increases. This is true no matter your age, education level, or intelligence.

Reduced risk of heart disease - Consistent, restful sleep lowers blood pressure and reduces strain on the heart, decreasing the risk of heart disease. As heart disease is one of the leading causes of death worldwide, going to bed early might just save your life.

Weight management - Quality sleep helps regulate hunger hormones, reducing cravings and making it easier to maintain a healthy weight. Science has proven that a poor night’s sleep leads to binge eating calorie-dense foods. So, the next time you find yourself reaching for the cookie jar incessantly, ask yourself - how well did I sleep last night? You might be surprised to notice a pattern.

Improved physical performance -  Sleep affects your cardiovascular health, which is essential for performance. It is also vital for muscle recovery and endurance. Professional athletes place a high value on getting high-quality sleep, especially before competitions.

Clearer skin - Good sleep promotes cell regeneration, leading to clearer, healthier skin and it reduces signs of ageing. We all notice the bags under our eyes if we miss a good night’s sleep. Prolonged sleep deprivation accelerates ageing by denying your body crucial restoration and rejuvenation.

Lowered risk of mental health issues - Quality sleep reduces the likelihood of anxiety and depression, promoting better mental health overall. There are several studies linking poor quality sleep to depression. Prioritising sleep may be one of the easiest ways to improve how you feel.

Enhanced creativity - With adequate rest, the brain is better able to explore new ideas and make abstract connections, enhancing problem-solving and creativity. If you work in a role that requires creativity and find yourself hitting a wall,  try fixing any sleep issues. You may be surprised by how effective it is at reigniting your creative spark.

As you can see, sleep affects broad physical and mental processes and your wider health. Here are science-backed tips to make sure you get the Zzzz’s you deserve.

5 Ways to Improve Sleep Naturally

High-quality sleep is not a chance event. There are steps you can take to promote a good night's sleep, every night. It doesn’t take much, just a few tweaks to your daily routine that you must apply consistently. After a few nights, you will easily notice the difference and realise how much of an impact your prior routine was having on your life.

1. Establish a Relaxing Bedtime Routine - Sleep is a ritual that requires mild preparation. Create a calming routine before bed, such as reading a book or taking a warm (not hot) bath. This signals to your body that it's time to wind down and helps improve sleep quality. Switching to candlelight is very powerful because the darker atmosphere triggers melatonin - a hormone that prepares you for sleep. It is important to have consistent sleep and waking times each day, even on weekends, and not to do anything overly stimulating before bedtime.
   
   
2. Create a Sleep-Friendly Environment -  This is called ‘sleep hygiene’ and involves ensuring your bedroom is conducive to deep sleep by keeping it cool, dark, and quiet. You will be surprised by how much even slight light can interfere with sleep, particularly in the morning. Consider using blackout curtains so you can stay in deep sleep cycles for longer. 

   Also, it is a mistaken belief that your room should be warm or hot. Your body temperature naturally lowers when readying for bed, so keeping it cool is vital

3. . Limit Screen Time Before Bed - The blue light emitted by phones, tablets, and computers can interfere with your body’s natural sleep cycle by preventing the release of melatonin - the sleep-inducing hormone.
   
   Aim to switch off electronic devices at least an hour before bed or at least wear glasses with a blue-light filter to minimise disruption.

4. Exercise Regularly - Physical activity is proven to positively impact sleep quality and it will help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous activity close to bedtime.
   
   
5. Practice Mindfulness and Relaxation Techniques - Activities such as meditation, deep breathing, and yoga can reduce stress and enhance relaxation, helping you achieve better rest. Meditating for even 10 minutes each night before bedtime can quieten the mind and promote better sleep. Longer meditations of 20 - 40 minutes are even more effective.

   Try downloading a guided meditation app to help you.

6. Natural supplements that promote sleep - Try natural supplements that promote deeper sleep, like valerian root extract, magnesium sprays or creams, or melatonin nasal sprays. These can be useful for giving you a headstart, especially if you have had an intense day. It may be worth talking to a medical professional before trying them, especially, if you are taking medication.

Final thoughts

Sleep has the power to affect every area of your life, so it is crucial to give it the respect and value it deserves.

Biobalance believes that the root of good health, happiness and performance comes from total harmony and good sleep is an essential part of that equation. We hope this article helps you plan your sleep routine effectively, so you can be the best version of yourself, every day.