Menu
Yawning at your desk, hitting snooze for the tenth time, gazing at the ceiling until 3 a.m…if you’re struggling to sleep soundly, you have empathy from over 70 million other Americans battling chronic insomnia and sleep disorders. And while no magic cure-all exists, the good news is sleep science now offers more pathways than ever to renew your nights.
Let us explore the latest research on why we sleep, consequences of sleep loss, and tailored treatments to help you reclaim restorative rest on your own terms. Read on to understand your sleep needs, self-assess what may be stealing your slumber, and create a personalized plan for finally getting the sleep your mind and body require to thrive.
Why precisely do we spend a third of our lives with our eyes closed and bodies still? Far from a passive state, scientists now recognize sleep as a dynamic, intensely active process critical for physical repair, mental consolidation and processing emotions.
Among sleep’s life-giving benefits uncovered in recent decades:
Enhancing brain function & memory: While you rest, your brain catalogs thoughts, solidifies learning and extracts meaning from your waking hours. Skimping on sleep impairs cognition, focus and memory formation.
Bolstering immunity & disease prevention: Deep, restorative sleep enhances immune defenses and natural killer cell activity to fend off illness and chronic disease. Ongoing sleep debt alters gene activity and inflammatory pathways tied to diabetes, obesity and cancer.
Supporting Cardiovascular health: Sleep is when your blood pressure and heart rate naturally dip via the parasympathetic nervous system. Routinely cutting sleep raises your risk for hypertension, stroke and heart attack.
Regulating Mood and Emotions: Sleep allows your brain to regulate emotional pathways disrupted by the day’s stressors. Missing out can trigger anxiety, irritability and depression.
So while turning in early won’t suddenly grant perfect health or joy, nourishing sleep serves as a critical foundation for daily vigor, cognitive sharpness, stable moods and lifelong wellbeing.
“Sleep serves at least as important a purpose as food…it’s life support.” – Dr. Matthew Walker, sleep scientist
Over 100 diagnosable sleep disorders now exist, afflicting over 70 million Americans in any given year. Even without an official condition, the majority of healthy adults still battle occasional insomnia stemming from everyday stressors and lifestyle choices.
Understanding precisely what’s stealing your superior slumber allows for tailored solutions. Common culprits include:
Keep in mind that multiple factors usually collude to disturb restful nights. Examining your unique lifestyle, health status and sleeping situation can help pinpoint personalized pathways for renewing your sleep.
We all experience a sleepless night now and then. Bugt when insomnia persists for weeks or years, consequences compound to seriously impact wellbeing and quality of life in myriad ways:
Mental Impact: Chronic sleep loss tanks motivation, emotional stability, libido, and cognition while hiking stress and raising your risk for mood disorders like anxiety or depression up to 300%.
Physical Impact: Skipping sleep inflames pathways tied to disease, hastens biological aging, alters hormone regulation and weakens your immune defenses. Losing just 16 minutes of nightly sleep raises chances of developing obesity, diabetes and cardiovascular disease.
Performance Impact: Just one night of sleep loss degrades reaction times to that of someone legally drunk. Regularly skimping on shuteye tanks work productivity and heightens risk for errors, accidents and injuries.
Relational Impact: Difficulty sleeping strains personal relationships by amplifying moodiness, eroding libidos, depleting patience for partners and children and generally hampering your ability to be present.
While no magic number exists for the “right” hours of sleep, most adults need between 7-9 hours nightly. Listen to your body’s signals about sleep needs – and know that chronically losing shut eye comes at an immense cost for health, focus and quality of life.
“Sleep loss results in a level of impairment on par with excess alcohol consumption” – American Academy of Sleep Medicine
Ready for refreshing sleep and vibrant days? Whether you’re dealing with diagnosable insomnia or general sleep dissatisfaction, evidence-backed changes to daily routines and sleep environment can enhance quality circadian rhythms. Consider:
Optimizing Your Bedroom Environment: Ensure utter darkness, temperature around 18° Celsius, comfortable bedding and minimal noise/light that could disrupt slumber. Some use blackout curtains or eye masks, nasal strips, fans or white noise apps.
Soothing Pre-Bed Routine: Unwind nightly by turning off devices, taking a warm bath, sipping herbal tea, stretching, meditating or self-massage. Routines tell your brain to prepare for sleepytime.
Employing Bedtime Restriction: Spending less total time in bed can strengthen sleep drive and continuity. Stick to consistent bed/wake times, even on weekends. Getting out of bed if sleep proves elusive also helps.
Relaxation Practices to Unwind and De-Stress: Practices like deep breathing, visualization, mindfulness meditation cultivate calmness that ripens into drowsiness. Yoga stretches release muscular tension that distracts from rest.
Managing Stress and Anxiety: Anxiety often accompanies insomnia in a vicious cycle. Schedule regular stress relief through therapy, journaling, movement or creativity. This regulates fight-or-flight pathways activated by daily strain.
Additional Lifestyle Habits for Better Sleep: Exercise, sunlight exposure during the day, limiting alcohol and avoiding late-day naps also help consolidate overnight sleep by properly timing your circadian rhythms.
Alongside behavior shifts for better sleep hygiene, research affirms certain nutrients like magnesium, lavender, passionflower, glycine and B-complex vitamins have mild sedative or relaxation effects to gently ease into slumber without grogginess. Bestia offers a range of helpful products to relieve stress and promote healthful sleep.
Pay attention to what specifically creates struggle with sleep in your life – stress? Devices? Inconsistent times? From there, initiate at least 2-4 tailored changes for 3-6 weeks alongside any natural supplements under your doctor’s guidance. Patience and consistency power this process.
Despite dedicated efforts, millions with chronic health conditions and sleep disorders like restless legs syndrome require specialized medical support alongside lifestyle changes for managing their sleep struggles.
See your primary care physician or sleep specialist if you experience any of the following:
Sleep doctors can order tests like overnight polysomnography (detailed sleep study) or home sleep apnea tests to pinpoint biological glitches inhibiting restful nights. From there, treatments like CPAP devices for sleep apnea to counseling for mental health-related insomnia help restore high quality sleep. Sleep medications or hormone therapies may also help short-term under a doctor’s supervision.
“Sleep disorders shorten lives, devastate health, and harm careers. Yet most people with sleep problems suffer without knowing they can get help.” – American Academy of Sleep Medicine
Do you wake up gasping for air or experience chronic loud snoring? These could signal sleep apnea, the most common sleep-related breathing disorder. Sleep apnea occurs when throat muscles intermittently relax and block the airway during sleep, preventing breathing for 10 seconds or longer until you briefly wake up. The constant sleep interruptions sap oxygen levels and prevent you from entering crucial deep sleep cycles.
Untreated sleep apnea devastates sleep quality and heightens health issues like high blood pressure, stroke, heart disease, diabetes and depression. Thankfully, today’s sleep medicine offers effective interventions – most commonly CPAP (continuous positive airway pressure) machines.
CPAP therapy uses mild pressurized air via a facial mask to keep your airway open as you sleep. Studies confirm CPAP both alleviates apneic events and dramatically restores sound sleep for more vigor upon waking. While adapting to sleeping with CPAP takes patience, the American Academy of Sleep Medicine reports over 80% of users note substantial improvements in daily energy, productivity and wellbeing.
So don’t resign yourself to fatigued days and interrupted nights due to sleep apnea. Seek diagnosis via an overnight sleep study, then explore CPAP and other promising apnea relief options through a sleep specialist. Restful nights and vibrant tomorrows are within your reach.
However your sleep is currently lacking, take heart that – in today’s golden age of sleep science – proven pathways exist to enhance your health, productivity and peace of mind through consistent, high-quality sleep. Start by identifying precisely what’s impairing your nights and taking at least one step to shift your environment or daily habits towards restorative rest.
Stay patient through occasional setbacks. Over time, your days will steadily grow brighter as you master the personalized formula for deeper, more fulfilling sleep.
We want to hear from you on this journey! Share your biggest sleep-related struggles or solutions that have worked. Let’s create a supportive community to help each other establish healthy sleep habits and mindsets to consistently get the high-quality rest we all need to thrive. Together, more vibrant, energized days and nights await.
NON-MEDICATED
An advertisement for a dietary supplement. There are reservations about use. Consult your physician before use. DMUA.BES.21.09.01.
Switzerland
26, Oetenbachgasse, Zurich, CH-8001
Tel: +38 (044) 585 00 41
We’re on social media:
