Sleep
New Zealand Sleep
Find out how you can get a great night's sleep the natural way, with our guide to good sleeping.
Sleep is vital to health, so make sure you pack in your quota of dozing hours in your day. The human body needs between seven and eight hours of sleep every day (although there is some evidence to suggest that too much sleep can result in a lower life expectancy). Some are plagued by sleep disorders, such as insomnia, sleep apnea and snoring, but even those without a diagnosed sleep disorder can find it hard to get a restful night's sleep.
Not all sleep is created equal either. When you're sleeping, your body passes through several stages of rest. Light sleep prepares the body for the shutdown of deep sleep, during which it is thought your body undergoes repair and restoration. REM sleep, or rapid eye movement sleep, is the time during which your mind creates dreams.
What happens if I don't get enough sleep?
If you don't get the recommended 7 to 8 hours sleep a day, you risk impairment of:
- Reaction time
- Processing of information
- Vision
- Short term memory
- Motivation
- Patience
And if that's not enough to put you off skipping some much-needed sleeping hours, people who are chronically tired are often moodier, aggressive and experience higher levels of stress. Loss of sleep is cumulative too, so if you miss a few hours they will catch up with you, even if you sleep eight hours the following night. Studies have shown that an accumulation of ten hours or more of missed sleep can affect how you perform in your everyday life.
How can I get a good night's sleep?
For a restful night (without counting sheep), try these tricks:
1. Get your body moving
Exercise and body movement are great for reducing stress and getting a better night's sleep. Try light exercise in the evening – yoga or walking is good – to release tension and prepare your body for rest.
2. Listen to some mood music
Soothing sounds can relax your mind and your body. Try listening to some relaxing music in the evening or as you're lying in bed preparing to sleep. Slow classical music is excellent, but if that's not your thing, there are plenty of other options: Deep Forest (tribal tunes), Pitch Black (homegrown electronica) or albums featuring sounds from nature can be equally relaxing.
3. Enjoy a scented soak
Relaxing in a tub with some essential oils or luxurious bubble bath can relax your mind and body in preparation for sleep. Try to have a bath about an hour before bed and feel your tension soaking away. Not all essential oils are relaxing (some will perk you up and energise you!) so give these NZ essential oils a try: chamomile, geranium, jasmine, neroli, rose, sandalwood or ylang ylang.
4. Tidy your home
Make sure the space in which you sleep is tidy. Clutter can make you feel more stressed. A clean and tidy space can be psychologically refreshing too and make sleep easier.
5. Meditate to relax
As well as being one of the paths to enlightenment, meditation can also help those who have trouble getting to sleep. Meditation works by relieving bodily and mental stress, creating a calm mind and a sense of peace that is the perfect transition into sleep. Try a 10 or 15 minute meditation before sleep to enjoy a good night's rest. Practice DIY meditation or take an NZ Meditation class.
6. Word it out
Writing before you sleep, either in a journal or in a more unstructured way, can be a great way to clear the slate for the day that's been, and awake to a clear page the next day. Regularly writing at the end of the day can help you organise your thoughts; clear your head; set short and long term goals for yourself; and process difficult emotions. Writing is a brilliant way to work out your problems and express yourself, as well as being an elixir for an overactive brain at night.
7. Get some loving
Sex is one of the best night time stress relievers and maybe the most enjoyable (well, a close second after a scented bubble bath). Not only will it enhance your relationship, sex will also relax your body and give your spirits a lift by releasing chemicals that promote happiness.
8. Mind what you eat
Consuming caffeine, spicy foods and foods high in fat should be avoided in the three hours before you go to bed. These foods may not stop you from going to sleep, but they can cause heartburn and indigestion, and lower the overall quality of your rest.
One of the most enlightened (and presumably well-rested) figures of spirituality in the modern world, the Dalai Lama, said "Sleep is the best meditation." We often forget that sleep is almost as vital in our lives as air, food and water, and although a good night's sleep is hard to define, you know you've had one when you wake feeling refreshed, alert and ready to tackle the tasks of the day. Lack of quality sleep over a significant length of time can result in reduced productivity at work, tension in your relationships, risks when driving, increased chance of anxiety or depression, and a general reduction in enjoyment of life. Sleep on that!
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Lifestyle images from Flickr: Purple Flowers, Yoga and Wine.
