Sleep is an essential part of our existence. The time we spend asleep – about a third of our lives – is essential for our physical and psychic recovery. When you are affected by a sleeping disorder, negative effects such as fatigue, irritability and concentration deficiencies become apparent. Over time, they can also contribute to the onset of metabolic and cardio-vascular diseases or depression.
A number of different reasons of a mechanical, functional or psychological nature may be involved. “This might seem somewhat simplistic but if we were to respect human nature, which means being active during the day and preparing for sleep when the natural light begins to fade, it would help us to improve the quality of our sleep” states Dr Stanczeck, Clinique La Prairie’s pneumologist & sleep disorders specialist. “Changing your lifestyle, losing a few pounds and steering clear of alcohol and cigarettes can also considerably improve your night’s sleep and your quality of life in the process.” Poor nights’ sleep may also be the symptom of a state of anxiety or distress, that, over the long term, may result in depression.
How can you help yourself find inner peace at night ?
Try to break the thinking patterns that lead to discomfort, anxiety and distress. “You can practice a method of breathing or of deep relaxation such as yoga or meditation to ease your mental burden” states Dr Kravcenko, specialized in anxiety disorders and stress management. “When you lay down in bed, you’re left alone with your thoughts. Think about a place and time when your mind was clear of the pressures of life. Make calmly the journey back to that place and reclaim the positive feeling you had then.” This is part of the approach of cognition, emotion, and behavior that psychologist Fatima Santos works to help improve disrupted sleep patterns.
When it comes to disrupted sleep and poor recovery, the quality of the diet and the strategic choice of certain ingredients at dinner time could be a fundamental therapeutic tool. We always learned that the most important meal of the day is breakfast, well maybe it’s time to redefine this statement. Plant based meal at dinner time is probably the most powerful change that we must consider when we focus on good sleep and recovery. Plant based proteins, whole grains, and plenty of colorful vegetables (pigments rich meal) are among the characteristics we should prioritize.
Follow some vital basics that are fundamental to promote sleep:
- Keep your healthy diet on track
- Lower your caffeine consumption from mid afternoon
- Have a light dinner
- Do some form of physical activity throughout the day
- Follow a sleep schedule consistency: get up and go to bed at the same times. You may use an alarm not only for waking up but also as reminder for bedtime
- Avoid stressful activities and screens before you go to bed
- Style your bedroom so that it is a pleasant and comfortable sanctuary
- Room temperature is a fundamental factor that contributes to good sleep (not more than 19°C)
This self-awareness approach may be associated with a plant-based treatment to obtain enhance sleep quality, contributing to acting on the speed of falling asleep and to inducing deep sleep.
Valerian and Passionflower extracts are well-known for their calming, sleep inducing and anxiety symptoms relieving effects. L-Tryptophan is an important amino acid that helps the body to produce serotonin, an essential neurotransmitter for mood balance and sleep patterns. Patented compound Bluenesse®, building on extract of Melissa Officinalis L. has been shown, in in-vitro and human studies, to combine traditional calming and mood enhancing effects with beneficial effects on focus and memory support. Vitamin B6 is known to support the function of the normal psychological function, to contribute to the regulation of hormonal activity, and to the reduction of fatigue.
To enjoy life to its fullest, stress and pressure need to be balanced and our brain requires the right support to manage every day successfully. A multi-dimensional approach working on your nutrition, your routines and your lifestyle can help induce a sense of tranquility and improve the ability to cope with stress.
HOLISTIC HEALTH REST & RESET supplement encapsulates highly resourceful sleep and relaxation-supporting ingredients (Valerian, Passionflower, L-Tryptophan, Bluenesse® and Vitamin B6, paired with Nicacin, Magnesium and the unique Clinique La Prairie Holistic Complex) to help regain restorative sleep and a better quality of life.