March is Sleep Awareness Month, making it the perfect time to take a closer look at the importance of getting good, quality sleep.
Research shows that getting enough rest is essential for a person's overall health, yet many adults fail to prioritize it. Sleep often takes a back seat, as its very easy to watch just one more episode of your favorite show at night, get in one final match in a game, or reply to a couple of work emails to get a head start on the next day. While we may feel a bit groggy the next day, and will often consume caffeine to counteract it, what we don't often feel is the effect this has on our brains and bodies over time. Let's take a moment to deep dive into that.
According to the CDC, adults who regularly get less than seven hours of sleep per night are at a greater risk for heart disease, obesity, diabetes, and depression. Not only that but studies from the National Institutes of Health suggest that consistent, high-quality sleep enhances cognitive function, strengthens the immune system, and supports emotional well-being.
The Health Benefits of a Good Sleep Routine
Maintaining a consistent sleep routine can have profound effects on your body and mind. When you get the right amount of sleep:
- Your brain functions more efficiently, improving memory and problem-solving skills. A study by Boston University showed that overnight your brain is "washed" with cerebrospinal fluid (CSF). During the day, you brain builds up waste chemicals, similar to what happens when you work out, but unlike muscles, your brain can't effectively get rid of these byproducts during the day. Overnight, CSF comes through and cleans out these waste chemicals.
- Your immune system strengthens, making you more resistant to illness.
- Your mood stabilizes, reducing stress, anxiety, and the likelihood of depression.
- Your metabolism regulates itself better, lowering the risk of weight gain and related issues.
- Your cardiovascular health improves, decreasing the risk of high blood pressure and heart disease.
Tips for Achieving Better Sleep
If you struggle to fall asleep or stay asleep, incorporating these habits into your routine can help:
- Create a Consistent Schedule – Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock.
- Limit Screen Time Before Bed – The blue light from screens disrupts melatonin production, making it harder to fall asleep. Try to turn off electronics at least an hour before bedtime.
- Wind Down – Herbal teas, especially those containing calming ingredients like valerian root, chamomile, and lavender, can help signal to your body that it’s time to relax. Valhalla Tea’s Goddess of Night tea is a perfect choice for this, as it features valerian root to naturally promote drowsiness. People have used this perennial plant as a natural medicine since as far back as the time of ancient Greece and Rome. Valerenic acid and valerenol can modulate GABA receptors and increase the amount of GABA available in the central nervous system. GABA is one of the main neurotransmitters responsible for sleep regulation, and increasing the amount of GABA available in your body has sedative effects.
- Avoid Stimulants in the Evening – Caffeine and nicotine can interfere with sleep, so opt for caffeine-free beverages in the hours leading up to bedtime. Also remember that most tea contains caffeine, so opt for those that are non-caffeinated (such as Goddess of Night).
- Create a Comfortable Sleep Environment – A cool, dark, and quiet bedroom, paired with a comfortable mattress and pillows, can significantly improve sleep quality. Everyone is a bit different though, so what helps you sleep may differ from other people.
- Incorporate a Relaxation Ritual – Activities like reading, journaling, or practicing deep breathing exercises can help calm the mind before bed. Spend at least 20-30 minutes doing an activity that lets your body begin to wind down as you prepare for bed.
Prioritizing sleep is one of the most effective ways to support overall health and well-being. By making small adjustments to your nightly routine and incorporating natural sleep aids like herbal tea, you can improve the quality of your rest and wake up feeling refreshed and rejuvenated.