Le saviez-vous ?
Science says that humans need around 7-8 hours of sleep per night, and it takes them approximately 7 minutes to fall asleep.
If you are lacking sleep or have a hard time falling asleep, then this 1st Pillar of Wellness is for you
Having those 8 hours of sleep per night will not only serve your beauty and keep you away from those horrible black bags under your eyes…, let’s see why having regulated sleep cycles every night is super important and how you can enjoy deep restorative sleep.
Three types of sleepers:
- People with chronic sleep debt
- People with insufficient sleep
Insomniacs, mainly women in their 30s and 4Os (59%), struggle to fall asleep and wake up at night. They sleep an average of 7h21 per night, against 6h40 for someone with a chronic sleep debt. That is equivalent to lacking 90 minutes per night, which equals a complete cycle.
There are 5 cycles per night. After a few days, this person will have accumulated the equivalent of one night of sleep debt. No wonder they will be tired over the weekend!
Lack of sleep is directly linked to
1. IMMUNE SYSTEM
Did you know that sleep deprivation is linked to heart disease, depression, and diabetes? According to some estimates, 90% of people with insomnia – a sleep disorder characterized by trouble falling and staying asleep – also have another health condition.
2. A GOOD NIGHT’S REST MAKES US MORE FOCUSED AND EFFICIENT
Sleep is important for various aspects of brain function, including cognition, concentration, productivity, and performance.
3. POOR SLEEP CAN LEAD TO DEPRESSION
Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders. It has been estimated that 90% of people with depression complain about sleep quality.
Sleep Well, Be well
Becoming more resistant to sleep deprivation is not an option, because you would risk damaging your body and brain. It is more about becoming creative rather than reactive. Improving the quality of your sleep can be achieved by following this simple advice:
Disconnect your devices
We usually have the tendency of checking news, scrolling on social pages, doing the last round of check of emails before sleep. Not only does it stimulate our brain instead of switching off, but also the blue light of the screen diminishes our level of melatonin. Try not to use your mobile phone, tablet, laptop, etc. one hour before you go to sleep. And if your smartphone has that option – set your display light to low or Night Shift.
Switch to meditation or mindfulness
This is so important, not only for regular and stable sleep cycles but for your well-being in general. Mindfulness is one of our 5 Pillars of Wellness, and if you want to learn more about click HERE
Experience a peaceful breathing technique (4-7-8)
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. Repeat the cycle three more times for a total of four breaths.
Take a warm shower before bed
Nothing better to relax you before sleep than a warm bubbly shower, especially if you are using some soothing bath shower scent like: lavender, coconut, or vanilla. Put on a little smooth jazz while taking a bath and shower your worries and anxiety away with warm water. Extra tip by the author: Sometimes I put drops of lavender oil on cotton balls and put them around my pillows, when I inhale these smells it relaxes me so much.
Practice flash naps
Flash naps last 7 to 14 minutes and are based on voice-guided self-induced suggestion. A typical session is led like this: Sit in a quiet place, with your back straight, and inhale by inflating your belly, and pay attention to your body, from the head to the feet. Let the following words amplify your feeling of relaxation “My face relaxes, my face relaxes, my face is relaxed” and reiterate this soothing mantra for every part of your body. Once you have reached a revitalizing state of relaxation, take 7 slow, deep breaths, then slowly come back to reality, visualizing each part of your body from the feet to the head again. After 3 deep breaths, slowly open your eyes. Flash naps take us to a state of self-hypnosis which promotes extremely beneficial recovery on the physical, mental and emotional planes.