"Sleep quality is the ability to have refreshing and restorative sleep, which improves our daytime function and overall health,” as stated by Dr. Funke Afolabi-Brown, sleep medicine physician. “Getting the right number of sleep hours is ideal, but having restful sleep is also critical.”
A good quality sleep routine is important for many reasons, including repairing of the body, improved learning and memory, improved creativity, lower stress levels, cognitive enhancement, supporting growth development and to maintain a strong immune system.
Lack of sleep can cause chronic conditions which could reduce life expectancy including increased anxiety, depression or other mental problems like irratibility, mood swings, headaches, weight gain, chronic stress, diabetes and poor vision.
Quantity sleep habits affect people of all age groups and the amount of sleep hours required are as follows:
* Newborns 12 - 18 hours
* Infants 14 - 15 hours
* Toddlers 12 - 14 hours
* Preschoolers 11 - 13 hours
* School children 10 - 11 hours
* Teens 8.5 - 9 hours
* Adults 7 - 9 hours
Melatonin is commonly referred to as the 'sleep hormone'. It is produced by the brain and responsible for the timing of the sleep-wake cycle otherwise known as the circadian rhythm. Melatonin plays an integral role in falling asleep, staying asleep and waking up. Melatonin levels increase in the evening when it gets dark outside. The brain senses darkness, which signals a message to produce more melatonin. Light exposure may slow or stop the production.
Research suggests that prioritising healthy sleep hygiene could improve quality of life indicators such as wellbeing and happiness. Stick to a bedtime routine and develop healthy sleep habits like having a warm bath, meditation and mindfulness, reading to wind down, no electronics an hour before bedtime, making the bedroom a clutter free and relaxing area, exercise regularly, get up and go to bed at the same time everyday and avoid drinking to many fluids before going to sleep.
In South Africa the Winter Solstice is on Thursday 20 June 2024. An early and long night sounds like a wonderful plan to catch up on some well needed shuteye... Happy sleeping!
Shana Sukran from Healthy Times at The Quarry Centre in Hilton shared the following sleep recommendation along with information about two popular products which could support a better night's sleep. Shana reminds us, "Always consult your GP or health adviser before taking new supplements."
Importance of Quality Sleep
Sleep is heavily undervalued in our society, with an estimated third of the world's population experiencing sleep deprivation. This lack of sleep is linked to numerous illnesses and chronic diseases.
Achieving sufficient sleep isn't just about the number of hours you spend asleep, but also the quality of those hours. Consuming alcohol or other unnatural sedatives may help you fall asleep, but they don't contribute to quality sleep. In fact, they can negatively impact natural deep REM sleep, making it difficult to reach deeper sleep levels, preventing your brain and body from fully rejuvenating.
Magnesium Sleep Support by Good Health
Product Overview :
Good Health Magnesium Sleep Support offers an easily absorbable form of magnesium for quick relaxation and sleep aid. It includes California poppy and passionflower, traditional herbal extracts known for alleviating stress and calming the mind to promote a restful night's sleep. Additionally, Ashwagandha, an adaptogenic herb, helps the body manage emotional and physical stress, providing further support for the nervous system and promoting relaxation and sleep.
Recommended For:
Supporting sleep concerns; aiding in both falling and staying asleep, and promoting healthy sleep patterns
Alleviating stress and nervous tension
Calming overactive minds, making it easier to unwind at the end of the day
Reducing worry and restlessness
Suitable for those who cannot use 5HTP due to interactions with prescription medications.
Please consult with your doctor or health care advisor to see if its suitable for you.
Suitable for vegans
Sleepy Caps: Natural Sleep Support
Sleepy Caps are made from the finest natural herbs to promote better sleep. They help you relax and fall into a deeper sleep, leaving you feeling refreshed, energized, and ready to tackle the day ahead.
Ingredients:
- **Valerian Root:** Reduces the time it takes to fall asleep and improves sleep quality and quantity.
- **Hops:** Commonly found in beer but also has sedative effects.
- **Chamomile:** Widely regarded as a mild tranquilizer and sleep inducer.
- **Passionflower:** Boosts the level of GABA in your brain, lowering brain activity to help you relax and sleep better.
- **Wild Oats:** Supports healthy sleep patterns, promotes healthy heart function, and maintains healthy nerves.
Author credit: Liza Williams (Pictured here RHS)
Born and raised in Cape Town, South Africa, Liza has a deeply rooted love for all things wellness and her career as a Somatologist has taken her to different parts of the world.
She enjoys connecting with people and her hobbies include travel and tourism, photography, music and aesthetics.
Liza lives with her family in Nottingham Road, Midlands, South Africa.