5 Steps to Good Health - Sleep

5 Steps to Good Health - Sleep

Author -  Good Health

We spend on average 1/3 of our lives asleep. To busy people this may seem like a waste of precious time; and often when we are running on a tight schedule, sleep is the first thing to be sacrificed.

Sleep is vital for all aspects of our health and wellbeing, however, telling someone to ‘get more sleep’ is easier said than done. Finding it difficult to fall asleep, waking during the night, or waking up feeling tired is common, however it is not normal. A good night’s sleep can do a world of good, and it should be attainable for everyone.

Why does sleep matter?

Sleep helps to keep your immune system strong, regulating immune cell functions and antibodies that help the body fight off disease. Sleep deprivation can weaken your immune system, making you more susceptible to seasonal bugs. It is during sleep that our cells undergo repair, making sleep crucial for everyday function. We should all aim for 7-9 hours of sleep per night, so that our immune system can work optimally, and we can feel our best.

We don’t need studies to confirm that when we are sleep deprived, we feel more irritable, sad and stressed. On top of the obvious effects on our mood, a lack of sleep puts your body into a state where it increases the production of stress hormones, particularly cortisol. These hormones exacerbate health concerns like cardiovascular disease.

Your brain is incredibly busy while you sleep, processing and consolidating memories collected during the day. There are three steps to memory: acquisition, consolidation and recall. Acquisition and recall occur when we are awake, but if you’re sleep deprived, you’re unable to focus optimally and therefore cannot learn efficiently. Memory consolidation takes place while we sleep, so if we don’t get enough shut eye, our memories may not be as clear.

Tired Mum.png

 

For many people, having trouble getting to sleep or even staying asleep at night is not a new problem. Sleep deprivation can cause more serious consequences than you may think. Research now links poor sleeping habits to a wide range of health conditions. If you have trouble falling asleep, or if you wake up early in the morning and can’t get back to sleep, the good news is you don’t have to live with it.

 

Want to supercharge your immune system?

 

Try Good Health’s 5 Steps to Good Sleep:

1. Turn off the lights!
While checking your emails, browsing social media or watching TV may feel relaxing, the blue light emitted from electrical devices may be disrupting your sleep. Exposing your eyes to artificial light disrupts the production of melatonin – our sleep hormone, interrupting our natural sleep-wake cycle. If you find it hard to fall asleep at night, you may want to consider reducing your exposure to light. Make the bedroom a device-free zone, so you are not tempted to look at your phone and invest in an alarm clock for the morning.

2. Regular bedtimes, even on weekends
Your body thrives on regularity, so find a routine that works for you. Going to bed and getting up at the same time every day will help to regulate your sleep patterns, ensuring you get quality sleep.

3. Magnesium Support 
Magnesium is well known for its role in providing strength to bones, teeth and supporting healthy muscles, however it is also required for our nervous system. Taking magnesium an hour before retiring to bed may help support sleep, as it can be a symptom of magnesium deficiency. Magnesium has also been found to support the quality of sleep because deficiency may reduce the length or quantity of Slow-Wave Sleep (Magnesium is required for optimal Slow-Wave Sleep). 

4. Avoiding caffeine and alcohol 
Everything you put into your body can affect your sleep. Not surprisingly, stimulants are one of the main culprits. Depending on your level of sensitivity, you may have to avoid coffee, tea and other caffeinated drinks from midday to avoid their effects at bedtime. Alcohol also has a negative impact on your quality of sleep.

5. Get Active
When you are tired, exercise may be the last thing you feel like doing, however, often it is the things we don’t want to do, that are the best for you! Exercise releases endorphins, which triggers feelings of positivity, reduce anxieties, and can help to promote sleep. Although high-intensity exercise is a great way to tire the body and encourage sleep, it is important to reflect on your energy levels and do the right exercise for you. If you are suffering from adrenal fatigue, adding another stressor to your nervous system may do more harm than good. Opting for low intensity exercise such as restorative yoga, tai-chi, or taking a walk with friends is a great way to promote movement, without harming your nervous system. Some people find exercising later in the day will induce sleep, and others find that this overstimulates the nervous system – it is important to find what works for you and to listen to your body.

 

If you need additional targeted support for sleep, try incorporating one of the following Good Health products into your supplement routine: 

Magnesium Sleep Support
Good Health Magnesium Sleep Support contains easy-to-absorb forms of magnesium for fast acting relaxation and sleep support. California Poppy and Passion Flower are traditional herbal extracts that help ease a busy mind of stress and worry, and help support a deep, restful night’s sleep. Ashwagandha is an adaptogenic type herb helping the body adapt to emotional and physical stress. It provides further support for the nervous system, supporting relaxation and sleep.

Magnesium Kids
Magnesium Kids is vital for every cell in growing bodies, supports kids during growth spurts, soothes muscle tension and supports total well-being for a good night’s sleep, by helping to calm and relax busy minds and bodies. Magnesium Kids contains vitamins C, D and Zinc to help support developing strong bones in a delicious berry flavoured chewable tablet.

Vitamin D3
Good Health Vitamin D3 provides 1000IU of Vitamin D3, often referred to as the sunshine vitamin. Vitamin D helps to build and maintain strong healthy bones by supporting the uptake and absorption of calcium into the bone. It also helps with managing the winter blues by supporting mental and emotional wellbeing.

 

To learn more about supporting your sleep, here are some additional helpful resources from the health and wellness experts at Good Health: 

11 Naturopathic secrets to a good night’s sleep
7 sleep-aiding nutrients everyone should know about
7 ways to become a morning person
The health benefits of a better night’s sleep

 

 

Click below to view full PDF

 

Sleep Article Button.jpg

 

Always read the label and use as directed. If symptoms persist see your healthcare professional. Good Health, Auckland. TAPS PP8872

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5 Steps to Good Health - Sleep

We spend on average 1/3 of our lives asleep. To busy people this may seem like a waste of precious time; and often when we are running on a tight schedule, sleep is the first thing to be sacrificed. Sleep is vital for all aspects of our health and wellbeing, however, telling someone to ‘get more sleep’ is easier said than done. Finding it difficult to fall asleep, waking during the night, or waking up feeling tired is common, however it is not normal. A good night’s sleep can do a world of good, and it should be attainable for everyone.

Why does sleep matter?

Sleep helps to keep your immune system strong, regulating immune cell functions and antibodies that help the body fight off disease. Sleep deprivation can weaken your immune system, making you more susceptible to seasonal bugs. It is during sleep that our cells undergo repair, making sleep crucial for everyday function. We should all aim for 7-9 hours of sleep per night, so that our immune system can work optimally, and we can feel our best.

We don’t need studies to confirm that when we are sleep deprived, we feel more irritable, sad and stressed. On top of the obvious effects on our mood, a lack of sleep puts your body into a state where it increases the production of stress hormones, particularly cortisol. These hormones exacerbate health concerns like cardiovascular disease.

Your brain is incredibly busy while you sleep, processing and consolidating memories collected during the day. There are three steps to memory: acquisition, consolidation and recall. Acquisition and recall occur when we are awake, but if you’re sleep deprived, you’re unable to focus optimally and therefore cannot learn efficiently. Memory consolidation takes place while we sleep, so if we don’t get enough shut eye, our memories may not be as clear.

Tired Mum.png

 

For many people, having trouble getting to sleep or even staying asleep at night is not a new problem. Sleep deprivation can cause more serious consequences than you may think. Research now links poor sleeping habits to a wide range of health conditions. If you have trouble falling asleep, or if you wake up early in the morning and can’t get back to sleep, the good news is you don’t have to live with it.

 

Want to supercharge your immune system?

 

Try Good Health’s 5 Steps to Good Sleep:

1. Turn off the lights!
While checking your emails, browsing social media or watching TV may feel relaxing, the blue light emitted from electrical devices may be disrupting your sleep. Exposing your eyes to artificial light disrupts the production of melatonin – our sleep hormone, interrupting our natural sleep-wake cycle. If you find it hard to fall asleep at night, you may want to consider reducing your exposure to light. Make the bedroom a device-free zone, so you are not tempted to look at your phone and invest in an alarm clock for the morning.

2. Regular bedtimes, even on weekends
Your body thrives on regularity, so find a routine that works for you. Going to bed and getting up at the same time every day will help to regulate your sleep patterns, ensuring you get quality sleep.

3. Magnesium Support 
Magnesium is well known for its role in providing strength to bones, teeth and supporting healthy muscles, however it is also required for our nervous system. Taking magnesium an hour before retiring to bed may help support sleep, as it can be a symptom of magnesium deficiency. Magnesium has also been found to support the quality of sleep because deficiency may reduce the length or quantity of Slow-Wave Sleep (Magnesium is required for optimal Slow-Wave Sleep). 

4. Avoiding caffeine and alcohol 
Everything you put into your body can affect your sleep. Not surprisingly, stimulants are one of the main culprits. Depending on your level of sensitivity, you may have to avoid coffee, tea and other caffeinated drinks from midday to avoid their effects at bedtime. Alcohol also has a negative impact on your quality of sleep.

5. Get Active
When you are tired, exercise may be the last thing you feel like doing, however, often it is the things we don’t want to do, that are the best for you! Exercise releases endorphins, which triggers feelings of positivity, reduce anxieties, and can help to promote sleep. Although high-intensity exercise is a great way to tire the body and encourage sleep, it is important to reflect on your energy levels and do the right exercise for you. If you are suffering from adrenal fatigue, adding another stressor to your nervous system may do more harm than good. Opting for low intensity exercise such as restorative yoga, tai-chi, or taking a walk with friends is a great way to promote movement, without harming your nervous system. Some people find exercising later in the day will induce sleep, and others find that this overstimulates the nervous system – it is important to find what works for you and to listen to your body.

 

If you need additional targeted support for sleep, try incorporating one of the following Good Health products into your supplement routine: 

Magnesium Sleep Support
Good Health Magnesium Sleep Support contains easy-to-absorb forms of magnesium for fast acting relaxation and sleep support. California Poppy and Passion Flower are traditional herbal extracts that help ease a busy mind of stress and worry, and help support a deep, restful night’s sleep. Ashwagandha is an adaptogenic type herb helping the body adapt to emotional and physical stress. It provides further support for the nervous system, supporting relaxation and sleep.

Magnesium Kids
Magnesium Kids is vital for every cell in growing bodies, supports kids during growth spurts, soothes muscle tension and supports total well-being for a good night’s sleep, by helping to calm and relax busy minds and bodies. Magnesium Kids contains vitamins C, D and Zinc to help support developing strong bones in a delicious berry flavoured chewable tablet.

Vitamin D3
Good Health Vitamin D3 provides 1000IU of Vitamin D3, often referred to as the sunshine vitamin. Vitamin D helps to build and maintain strong healthy bones by supporting the uptake and absorption of calcium into the bone. It also helps with managing the winter blues by supporting mental and emotional wellbeing.

 

To learn more about supporting your sleep, here are some additional helpful resources from the health and wellness experts at Good Health: 

11 Naturopathic secrets to a good night’s sleep
7 sleep-aiding nutrients everyone should know about
7 ways to become a morning person
The health benefits of a better night’s sleep

 

 

Click below to view full PDF

 

Sleep Article Button.jpg

 

Always read the label and use as directed. If symptoms persist see your healthcare professional. Good Health, Auckland. TAPS PP8872

5 Steps to Good Health - Sleep
 
 
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