We spoke with energy coach, Cassey Maynard about the importance of those precious z's.
We tackle everything from what a good nighttime routine looks like, what the most common misconceptions are and how sleep impacts our bodies in ways we aren't aware of.
We hear all the time that sleep is important, but can you break it down, how important is it really?
Sleep is the number one priority when it comes optimal health. In my opinion it overrides a healthy diet and exercise. Without sleep and in particular REM (deep dream state sleep) our bodies and mind can't rest, recover, restore and heal.
Not only will lack of sleep make you wake up groggy, unmotivated and unhappy but it will hinder you from make clear decisions. The Immune system will take a hit which makes you more inclined to get sick, your body recovery will be at an all-time low and it can disrupt hormonal balance.
What is the minimum amount of sleep we should be getting per night?
Sleep requirements can vary between people, but I recommend between 7-9 hours to function at peak performance every day.
What are the side effects of not getting this?
Bad moods, low energy, poor recovery, hormonal imbalances, more prone to sicknesses and even possible weight gain!
How can we tell if we're getting good, quality sleep?
If you’re waking up feeling groggy, exhausted and unmotivated to get out of bed these are tell tail signs that you’re not getting the quality sleep your body needs.
How do you recommend improving sleep quality?
Creating healthy sleepy time rituals to get you out of work mode and into a good bedtime routine. It is all about shifting into a different energy space in the evening and calming down the nervous system.
By simply even getting out of your clothes from the day can make a massive difference. But I also suggest a hot shower, stretch the body, meditation and/or a walk around the block.
Screen detox a few hours before bed so your mind can settle and try to avoid sugar and alcohol too close to bed time as this will also disrupt your deep sleep. Diffusing essential oils is great to calm the mood and a magnesium supplement to help relax the body. Reading a fictional book, journaling or a guided meditation will help you drift off into a more peaceful sleep.
How can aromatherapy assist?
Certain pure essential oils, when inhaled or massaged onto the body, are capable of relaxing the mind and body because they contain linalool, a compound which is calming and soothing to the central nervous system.
In addition to acting as natural sedatives, essential oils reduce stress levels which are often synonymous with sleep disorders. Regular use will reinstate healthy sleep patterns and improve sleep quality. I use the In Essence ie: Sleep blend which contains Lavender, Mandarin, Roman Chamomile and Valerian which are known (and proven) to assist with sleep.
What does a good nighttime routine look like?
My ritual starts from the moment I log off from work for the day.
- I diffuse the In Essence ie: Sleep blend to set the bedtime mood and help me relax. I love these products as they are Vegan friendly and cruelty free, 100% pure with no yucky synthetics!
- Evening stretch to release any tension in my body
- Hot steamy bath or shower session with oils infusing, and chill playlist on
- Cook a healthy dinner and the eat with my partner
- Turn off electronics a few hours before bed to avoid external BS and blue light disruptions
- Journal and/or read in bed
- Rub magnesium on my belly
- Put In Essence ie: Sleep Essential Oil Roll On on my temples, forehead and neck
What's an area of our bodies / overall wellness sleep can affect that we may not be aware of?
Hormones! Not enough good quality sleep can affect your body's ability to regulate stress hormones which can lead to an array of issues including weight gain.
What's the most common misconception about sleep?
That alcohol helps you sleep! Alcohol will help you relax and fall asleep but it will contribute to poor quality of REM (Rapid Eye Movement) deep sleep.
BD recommends these must-haves for perfecting your nightly routine:
Absolute Essential Twinkle Star encourages sweet dreams and restful sleep. The bedtime blend is carefully crafted to encourage the calmness and relaxation necessary for deep sleep; it promotes easy breathing to guard against broken sleep and may be useful for settling children after bad dreams. Suitable to add to the bath, for diffusion, for drops on pillow, or with massage cream for a loving caress that will help to ease fear, use as directed.
Scully’s Lavender Sleep Aid is a calming and relaxing product infused with essential oil of lavender, a natural alternative to conventional drug treatments. Apply below nostrils, temples, neck, wrists and anywhere that will help diffuse the relaxing aroma. Lavender is used for insomnia, anxiety and natural stress relief.
Sisley Paris Velvet Sleeping Mask is Sisley’s first repairing sleeping mask that helps comfort dry skin, leaving it ultra-smoothed. Applied over night, upon awakening the skin is relaxed and perfectly recovered: it is stronger, nourished, revitalised, velvety and ready to face the day. Night after night, the skin’s barrier function is restored, thus strengthening its resistance. This mask can also be applied as an SOS mask in a thick layer on the face and neck and left on for 10 minutes, as its active ingredients soak in with a smooth texture that immediately provides intensive soothing benefits.
Nivea Q10PlusC Anti-Wrinkle + Energy Skin Sleep Cream is a light and intensely moisturising cream that repairs, refresh and recharges skin. It has a highly effective combination of two powerful antioxidants – pure vitamin C and Q10 – works to energise skin cells to perform important metabolic functions and repair processes. As the Sleep Cream contains highly potent, pure vitamin C, which oxidizes under light or oxygen exposure, the sensitive ingredient is protected by aluminium packaging.
Swisse Ultiboost Magnesium + Sleep Powder is a premium quality formula containing a unique blend of eight nutrients and herbs including choline, inositol, hops and passionflower. This convenient, great tasting powder can be incorporated into your nightly wind-down ritual to support restful sleep.
Dr Teal’s Epsom Salt Bath Soak Soothe & Sleep – Lavender is a soothing soak solution that contains Magnesium Sulphate for relieving achy muscles with lavender essential oils to provide relief from stress. It promotes wellbeing and encourages a better night’s sleep. This soak is ideal for those who have trouble sleeping or want to achieve a deeper level of sleep. For best use, pour at least two cups of Epsom Salts under warm, running water and soak for 20 minutes.
Manicare Sleeping Mask is ideal for home and travel. This mask has adjustable straps and is suitable for all head sizes.
Dermalogica Sound Sleep Cocoon™ is a revitalising treatment gel-cream that works with the skin’s natural overnight repair and recovery process to optimise the skin benefits of the sleep. It also helps to infuse skin with essential hydration that’s lost throughout the day. Sound Sleep Cocoon™ is formulated with motion-activated essential oils to soothe senses with aromatherapy and promote deep, restful sleep for healthier-looking skin.
Natio focus on sleep is a 100% pure blend of essential oils to calm the mind. Lavender, orange, chamomile and patchouli are often used to create a peaceful environment in preparation for restful sleep.
Lush Sleepy Body Lotion is a popular, sell-out lotion made with a gentle oatmeal infusion, calming lavender flower and comfortingly sweet tonka absolute. It features a rich, malty and floral perfume. The Fair Trade organic cocoa butter and delicate lavender water cool and enrich the skin.