A good night’s sleep feels so good.Leading experts and tired folks around the world agree, a good night’s sleep is essential to our physical and mental wellbeing. When you sleep well, you wake up feeling refreshed and alert, ready to take on whatever the day brings.
Most of us spend about a third of our lives sleeping. For some however, part of that time in bed is spent simply trying to get to sleep. Here’s how it should work: you lie down and as your body and mind relax, you drift off to dreamland. Seems simple, right? But it’s a challenging reality for many that as we lie in bed, willing our brains to shut down, we can’t stop re-playing that presentation we gave this morning, or mentally packing for the holiday we leave on tomorrow. It’s like the brain goes into overdrive. Tossing and turning, dozing off only to wake up for no reason – and next thing you know your alarm is telling you it’s time to get up and face the day.
Canadians are tired.
Public Health Canada’s data shows that many of us are not getting enough sleep:
- 1 in 2 adults have trouble going to sleep or staying asleep
- 1 in 5 adults do not find their sleep refreshing
- 1 in 3 adults have difficulty staying awake during waking hours
The pandemic has changed and disrupted sleep patterns for many, adding to the scores of people around the world who were already dealing with sleep issues. Many people who once had routines that saw them up and at their workplace by 9:00 each day, began working from home. Their lives became less routine; their sleep cycles were altered and heightened anxiety took hold. “Uncertainty and fear are constant companions in this global pandemic”, according to Rachel Manber, Professor of Psychiatry and Behavioral Sciences and Director of the Stanford Sleep Health and Insomnia Program. One of her observations to people experiencing disturbed sleep is that “People of all ages need to take time to unwind.”
So, what can we do?
What is clear, is that a good sleep is vital to our physical and mental health. There are some things you can do to increase the likelihood of restorative sleep.
The Sleep foundation recommends managing stress to improve sleep and suggests a few ways to better manage stress:
- take the time to breathe deeply for a few minutes several times a day
- give guided meditation or mindful yoga a try
- more walking, more dancing, more exercise
- eat a healthy, well-balanced diet to give your body fuel to relieve stress
Create better conditions for a good night’s sleep:
- unwind before bedtime: read a book, listen to music, talk to a friend
- reclaim structure; set a sleep schedule and do your best to stick to it
- cut back on caffeine and consume less alcohol; try Chamomile tea instead
- reduce your evening exposure to blue light, and – yup, no surprise – disconnect from your phone or tablet
Consider trying a Natural health product.
There are a number of herbal ingredients, and adaptogens that can positively impact sleep – melatonin, valerian root, ashwagandha root and leaf among them. As always, we encourage you to consult with your healthcare provider if you have specific questions about if a supplement could benefit you.
Nature’s Way Melatonin Gummies
Nature’s Way Melatonin Gummies provided 2.5g of Melatonin per gummy and help reduce the time it takes to fall asleep for people who fall asleep slowly. These delicious, strawberry-flavoured gummies help prevent and reduce the effects of jet lag and help increase the total sleep time in people suffering from sleep restriction or altered sleep schedule.
Nature’s Way Sleep Tonight tablets
Nature's Way Sleep Tonight is a combination of herbal ingredients that helps reduce the symptoms of stress such as fatigue, sleeplessness, irritability and inability to concentrate. It helps reduce cortisol and C-reactive protein levels, the biomarkers of physical stress. Nature's Way Sleep Tonight is also completely vegetarian!