Quality sleep is associated with a myriad of health benefits – playing a crucial role in cognitive function, emotional well-being, and physical health. Although many people choose radical New Year transformations, they rarely stick to them. Sleep expert Denise Iordache believes the best way forward is to focus on making small, sustainable changes, and in this feature, she explains how.

Welcome to another year! As we embark on the journey of 365 new days, succumbing to the allure of the “new year, new me” mantra can be extremely tempting. However, let’s ditch the clichés and embrace a more practical approach to self-improvement.

Below, Denise Iordache, a sleep therapist and the founder of JoySpace Therapy shares her guide together with tips to achieve those sustainable steps towards a healthier and happier you.

Sleep Hygiene: Quality Over Quantity
Ah, sleep—the elusive elixir of life. Instead of focusing solely on the hours spent in bed, let’s talk about sleep quality. Start by creating a relaxing bedtime routine. Wind down with a good book, practice gentle stretching, or indulge in calming herbal tea. Dim the lights an hour before bed to signal your body that it’s time to unwind.

Invest in a comfortable mattress and pillows. Your sleep environment matters more than you think. Keep your bedroom cool, dark, and quiet for an optimal sleeping experience. Limit screen time before bed, as the blue light emitted by electronic devices can disrupt your natural sleep-wake cycle.

Here’s the science: Quality sleep is associated with a myriad of health benefits. It plays a crucial role in cognitive and emotional well-being and immune system functions. In a study published in the journal Sleep, researchers found that individuals with better sleep quality had a lower risk of developing chronic diseases, including hypertension and diabetes [1].

Remember, small changes in your bedtime routine can significantly improve your sleep quality over time.

Establishing a Consistent Sleep Schedule
Consistency is key when it comes to sleep. Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, promoting a more restful sleep. If you’re used to burning the midnight oil, gradually adjust your bedtime until you find a schedule that works for you.

Avoid the temptation to hit the snooze button repeatedly in the morning. As challenging as it may be, waking up at the same time every day helps regulate your circadian rhythm, making it easier to fall asleep at night.

Scientifically speaking, the circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. Disruptions to this rhythm, such as irregular sleep schedules, can lead to sleep disorders and impact overall health [2].

The Dangers of Stress: Unravelling the Impact on Health
Now, let’s delve into the world of stress and why it’s such bad news for our bodies. Stress isn’t just an unpleasant emotional experience; it’s a physiological response that, when chronic, can wreak havoc on our health. Prolonged exposure to stress hormones, such as cortisol, can contribute to a range of health issues, including cardiovascular disease, immune system suppression, and mental health disorders [3].

The effects of chronic stress extend to the cellular level, impacting the functioning of our organs and systems. For instance, chronic stress has been linked to inflammation, a common denominator in many chronic diseases. Inflammation plays a role in conditions such as heart disease, diabetes, and autoimmune disorders [4].

Understanding the detrimental effects of stress on your health is the first step toward effective stress management. By addressing stress, you not only enhance your mental well-being but also contribute to your overall physical health.

Stress Management: A Holistic Approach
Let’s be honest: stress is an inevitable part of life, but how we manage it can make all the difference. Instead of aiming for a stress-free existence (let’s be real, that’s nearly impossible), focus on healthy stress management techniques.

Incorporate mindfulness practices into your daily routine. Whether it’s meditation, deep breathing exercises, or a short walk in nature, these moments of mindfulness can help calm your nervous system and reduce stress. Consider keeping a journal to express your thoughts and feelings, providing an outlet for stress.

Don’t forget the importance of physical activity. Regular exercise not only promotes better sleep but also serves as a powerful stress buster. It doesn’t have to be an intense workout; even a brisk walk or a short yoga session can do wonders for your mental well-being.

Research supports the positive impact of mindfulness and physical activity on stress reduction. A study in the Journal of Psychosomatic Research found that mindfulness-based stress reduction programs were effective in reducing stress and improving overall mental well-being [5]. Similarly, regular physical activity has been shown to reduce the physiological effects of stress and improve mood [6].

Small Changes, Big Impact
Let’s face it—radical transformations rarely stick. Instead of overhauling your entire lifestyle, focus on making small, sustainable changes. Rome wasn’t built in a day, and your journey toward better habits doesn’t need to be either. Start with one aspect of your sleep routine or stress management and gradually build from there. Celebrate the small victories along the way, reinforcing the positive changes you’re making in your life. Remember, the goal is progress, not perfection.

Top Tips for Immediate Implementation:

  • Create a calming bedtime routine: Establish a relaxing pre-sleep routine with activities like reading, stretching, or sipping herbal tea.
  • Set a consistent sleep schedule: Aim for the same bedtime and wake-up time every day to regulate your body’s internal clock.
  • Incorporate mindfulness: Start with just 5 minutes of meditation or deep breathing each day to better manage stress.
  • Move your body: Engage in regular physical activity, even if it’s just a short walk, to promote better sleep and reduce stress.
  • Make gradual changes: Don’t overwhelm yourself with drastic modifications. Focus on one aspect at a time, building healthy habits over time.

As you navigate this new year, remember that the journey toward a healthier you is a marathon, not a sprint. Embrace the process, be kind to yourself, and savour the small victories along the way. Here’s to a year of positive, sustainable change!

Last Word:
In a world where sleep is often sacrificed, remember that quality slumber is the cornerstone of high performance.

The journey to a better life begins with a good night’s sleep. As we traverse the bustling landscape of modern life, let’s not forget the importance of quality rest.

The Sleep Better Perform Better 4-week personalised sleep programme beckons, promising a brighter future fuelled by the transformative power of sleep. By addressing the root causes of sleeplessness and offering a holistic, tailored approach, this 4-week journey empowers people to embrace restorative sleep and reclaim their potential.

Joining the Sleep Better Perform Better programme is as easy as visiting the website and signing up. It’s an investment in health, performance, and overall quality of life. Plus, we know from research that the better quality of sleep we have, the longer we live.

References:

  • [1] Grandner, M. A. (2017). Sleep, health, and society. Sleep Medicine Clinics, 12(1), 1-22. https://pubmed.ncbi.nlm.nih.gov/28159089/
  • [2] Czeisler, C. A., et al. (2015). Later school start times in adolescence: Time for change. Journal of Clinical Sleep Medicine, 11(7), 791-795.
  • [3] Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis. Journal of Alternative and Complementary Medicine, 15(5), 593-600. https://pubmed.ncbi.nlm.nih.gov/19432513/
  • [4] McEwen, B. S. (2017). Neurobiological and systemic effects of chronic stress. Chronic Stress (Thousand Oaks), 1, 2470547017692328. https://pubmed.ncbi.nlm.nih.gov/28856337/
  • [5] Dantzer, R., et al. (2018). From inflammation to sickness and depression: When the immune system subjugates the brain. https://pubmed.ncbi.nlm.nih.gov/18073775/
  • [6] Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61. https://pubmed.ncbi.nlm.nih.gov/11148895/