You may be eating well and exercising often, but if you aren’t getting enough sleep, you aren’t going to feel like the best version of yourself. Sleep is one of the foundations for radiant health, a steady mood, and being able to navigate the busyness of your daily life with ease.
Getting enough sleep is essential and has a variety of health benefits:
- A clear head. Sleep is necessary for learning and memory. During sleep is when our brain converts important events into long-term memory, so if you’re having more trouble remembering things, you might need more sleep!
- Improved Mood. Sleep allows more time for the brain to process emotions. Chronic sleep deprivation is linked to mood disorders!
- Heart perks. Blood pressure drops during sleep, which gives your cardiovascular system a bit of a break. Blood sugar levels also decrease during sleep, which is important for the prevention of diabetes.
- Weight management. Not getting enough sleep can mess with your hunger and satiety hormones (ghrelin and leptin). An imbalance of these hormones can lead to overeating and weight gain.
- Improved immune system. Sleep deprivation has been shown to slow down the immune system, leading to a sluggish response to invaders and increased infections.
Your night-time routine is just as important as your morning routine:
Life can seemingly fall apart when your sleep is off. It’s difficult to get through the day if you’re struggling to sleep through the night. Making a few behavior changes to improve sleep quality can make a world of difference for your mood and energy levels.
3 Tips for Better Sleep
#1 Be consistent with your bedtime and waking time
This can help regulate your circadian rhythm. If you’re having trouble falling asleep, try listening to a guided meditation on Insight Timer before bed.
#2 Turn off screens an hour (ideally two) before bed
We know this is easier said than done, but the light from screens is a HUGE sleep blocker. At the bare minimum, use a nighttime setting on your devices to reduce your exposure to stimulating blue light OR use blue-light blocking glasses.
#3 Create an enjoyable, relaxing nighttime routine
This can include drinking your favorite cup of herbal tea, reading a book you enjoy, taking a bath, or anything else that is calming for you! Here’s a list of 10 herbal teas you can try. Our favorite teas for sleep include Chamomile and Passion Flower.
There are times in life where interrupted sleep is unavoidable and you need a little more support. Whether it be through a stressful life transition, having children, or due to the hormone changes that alter sleep quality during menopause.
The solution? Top Up Tonic
Top Up Tonic can help you feel your best, even if you’re not getting the sleep you usually need. B vitamins and CoQ10 boost energy. Inulin and Vitamin C reduce the occurrence of hot flashes and night sweats. Magnesium and B6 reduce anxiety. Thyroid supporting nutrients (tyrosine, selenium, zinc, and iodine) improve metabolism and weight.
You can’t outrun fatigue, but you can outsmart it.