Sleep is often overlooked in our hustle-driven world, yet it is the foundation upon which all aspects of well-being are built. As highlighted in an episode from Into Your Life Podcast with Dr Catherine Darley, a leader in natural sleep medicine, the science behind sleep is clear: if you do not have quality sleep, you cannot have true physical or mental well-being.

Why Sleep Matters

Sleep is not just "downtime"; it is an active, essential process. Lack of sleep affects your mood, daytime energy, cognitive sharpness, emotional resilience, and even your long-term health. Did you know that your happiness levels directly correspond to how much quality sleep you get? Despite this, most people are getting less sleep than they need, often due to societal pressures and pervasive myths about hustling on minimal rest.

Understanding Your Circadian Rhythm

One key to great sleep is respecting your circadian rhythm, your body's internal clock that regulates periods of sleepiness and alertness throughout the 24-hour day. Dr. Darley explains that each of us has personalised circadian rhythms, with about one-third of people being "morning larks," another third "night owls," and the remaining somewhere in between. This is biologically determined, not simply a matter of willpower or discipline.

Top Tips for Better Sleep

1. Find Your Optimal Sleep Schedule

• Aim for 7-9 hours: Most adults need 7-9 hours nightly, though what feels right is different for everyone. Think back to a time you felt truly rested. How many hours did you get?
• Avoid the alarm clock trap: If you routinely wake up to an alarm, you may not be getting enough sleep. Try adding 15 minutes to your nightly sleep every few days until you wake naturally.

2. Create a High-Quality Sleep Environment

• Embrace darkness: Your room should be as dark as possible at night. If you can see your fingers wiggling at arm’s length, it is too bright.
• Eliminate blue light: In the evening, block blue light with red-tinted blue-blocking glasses and use dim, yellow lighting.
• Keep it cool: Your body needs to cool down to sleep well. Use breathable, moisture-wicking bedding, try a cool shower before bed, and avoid overheating your room.

3. Use Daylight to Your Advantage

• Get morning light: Spend at least 20 minutes outside within a couple of hours of waking for a strong circadian signal.
• Break up your day: Step outdoors for 10 minutes every few hours, even on cloudy days, the daylight is still beneficial!

4. Build Gentle Routines

• Consistent wake and bed times: Try to go to bed and wake up at roughly the same times every day (within 30 minutes).
• Wind down: Turn off devices and dim lights an hour before bed. Do something relaxing: listen to music, take a warm bath, or do some gentle stretching.

5. If You Struggle with Sleep

• Watch for insomnia: If you have trouble sleeping at least 3 nights a week for 3 months or more, consider seeing a sleep specialist. There are over 50 recognised sleep disorders.
• Calm your mind before bed: Set aside 5-10 minutes to process your thoughts, journal, or make tomorrow's to-do list outside your bedroom.

Napping: Friend or Foe?

Naps can be beneficial if you use them wisely. Try short naps (20-30 minutes) or a full sleep cycle (90-110 minutes), ideally early in the afternoon. Avoid napping late in the day, and remember that unintentional dozing during meetings or while driving signals a need for more and/or better nighttime sleep.

When Life Gets in the Way

Sometimes, life interruptions (kids, pets, city noise) are unavoidable. If you wake in the night:

• Keep lights as dim as possible and away from your eyes.
• Use sleep-promoting techniques when returning to bed, like progressive muscle relaxation or telling yourself a calming, familiar "sleep story" in your mind.

Sleep is non-negotiable for health, happiness, and productivity. Building a “sleep healthy lifestyle” takes a bit of experimentation, but even small changes can yield big rewards.

Take a 10-day challenge: prioritise your sleep, adopt these tips, and notice how you feel. Remember, as Dr. Darley says, "Are you a human doing, or a human being?" Permit yourself to rest, you may discover more vitality than you thought possible.

What’s your biggest challenge with sleep? Have you found tricks that work for you? Share your experiences below and let’s keep the conversation going on the power of sleep!

If you're ready to begin your journey into silence and deeper listening, share your experiences and insights with us either on Patreon or on our YouTube channel and help us create a community of self-love and compassion. 🥰💖

Sleep is the golden chain that ties health and our bodies together.

Until next time

Chat soon

Lenka & Natalie

PS: Don't miss out on our latest updates; subscribe to our newsletter and join us on this transformative adventure.

Just for the record, we will never pass your email address on to anyone outside of Into Your Life Podcast, it is just Lenka & Natalie putting the emails together. That’s it. Promise.