The ultimate guide to restorative sleep

Looking to improve your sleep quality? You’re in the right place! We’ve teamed up with Melissa Lainn, an Integrative Nutrition Health Coach and Certified Meditation Practitioner, to explore the essentials of sleep hygiene, practical tips for better rest, and how quality sleep enhances overall well-being

- THOBEKA PHANYEKO

Never underestimate the role of a good night’s rest in helping you perform at your optimum. Sleep hygiene is one aspect of achieving restorative sleep; but what is it? “Sleep hygiene is your bedtime routine’s bestie. It’s about creating habits that make falling and staying asleep easier, which is essential to a healthy mind, body and spirit,” explains Melissa. She goes on to say that this includes consistent sleep schedules, calming rituals, and limiting stimulants such as caffeine and alcohol. Good sleep hygiene is the cornerstone of quality rest and overall health.

GLAMOUR: How does quality of sleep affect physical and mental health?

Melissa Lainn: Poor sleep affects everything! From mood swings to slower metabolism, slower healing and muscle repair, and more. Poor sleep can lead to increased risk of heart disease, diabetes, and even depression. On the other hand, studies show that quality sleep helps improve focus, strengthens immunity, and helps increase emotional resilience. So, don’t skimp on sleep – it’s essential to a happy, healthy you.

G: What are some common sleep disruptors, and how can they be addressed to improve rest?

ML: Stress is always a factor; but also sneaky habits like a lot of screen time before bed, late-night snacking, caffeine or alcohol before bed, as well as not winding down your body before going to sleep.

You can begin to combat these by practising relaxation techniques or doing breathwork before bed, limiting screen exposure and rathing opting to read a book an hour before bed, enjoying a calming herbal tea like chamomile before bed, and having an evening routine that helps to train your brain and body for sleep.

G: How can creating a bedtime routine help signal to your body that it’s time to wind down and prepare for sleep?