This week’s post is a little late, but for the best reason, I had the absolute joy of surprising my mum for her 80th birthday. Watching her light up with happiness over the weekend was one of those unforgettable life moments. She has been through so much over the past year, and this was my way of showing her just how much she means to me.
I am a few days behind on writing, but I don’t regret it for a second. I wanted to be completely present for her and my family. And in many ways, that ties into this week’s habit, SLEEP HEALTH because being present, energised, and resilient starts with good quality sleep.
Not getting enough sleep and stress go hand in hand. I know this firsthand. When I owned my business, sleep was a constant struggle. There were so many factors, long hours, an overactive mind, and my mind is very creative and decides that 2 AM is the perfect time for brilliant ideas. My adrenals were shot, I wasn’t eating well, and I used TV and alcohol to “switch off” which, ironically, only made things worse. It wasn’t until I took time to recover after cancer treatment and burnout that I made sleep a real priority. I invested in an Oura Ring to track my sleep, and I went from around 40% sleep efficiency to 60-70% each night. My mission now? Hitting a 90% sleep rating, because I know that better sleep means more clarity, more energy, less stress, and deeper healing.
We often underestimate just how important sleep is. It’s not just about feeling rested, it’s a fundamental pillar of physical health, mental wellbeing, and longevity. When we don’t get enough sleep, the effects can be both immediate and long term. Sleep deprivation leads to brain fog, memory issues, and increased stress and anxiety. It raises cortisol levels, making us feel more on edge, and weakens the immune system, leaving us more vulnerable to illness. It also throws off our metabolism, increasing cravings for sugar and processed foods while making it harder to maintain a healthy weight. Over time, chronic sleep deprivation raises the risk of serious health conditions like heart disease, diabetes, and even Alzheimer’s.
One of the most critical aspects of sleep health is our circadian rhythm, the body’s internal clock that regulates the sleep wake cycle. This rhythm is influenced by light exposure, temperature, and daily routines. Disrupting it by inconsistent sleep schedules, artificial light at night, or late night meals can throw the entire system off balance, leading to poor sleep and overall health decline. Keeping a stable rhythm waking up and going to bed at the same time each day, limiting blue light in the evening, and ensuring a dark, cool sleep environment, helps reinforce our natural sleep cycles.
Prioritising sleep transforms how we feel and function. It gives us more energy, improves mood, strengthens the immune system, and helps regulate our metabolism. Studies show that quality sleep is linked to longevity and disease prevention. getting a good quality night sleep helps our bodies repair, our minds reset, and we wake up with vital energy.
To reach my 90% sleep goal, I am making some changes to my evening routine. The first is removing blue light an hour before bed, no screens, no exceptions. I have also committed to maintaining a consistent sleep schedule. My body naturally starts shutting down around 8:30-9:00 PM, and I wake up at 3:45 AM, so sticking to a routine has been helpful. Taking magnesium before bed makes a huge difference for me, so I have started keeping it on the kitchen bench to remind me. Eating at least two to three hours before bed to avoid which helps with digestion disrupting my sleep. I have also invested in pillows from our local chiropractor which have been a game changer.
Another new addition is sleeping with binaural beats. I recently bought a sleep band that allows me to listen as I sleep. Binaural beats are a form of soundwave therapy that uses different frequencies in each ear to promote relaxation and improve sleep quality. Yes, it uses Bluetooth, and I understand the concerns about EMF exposure, this is a topic I plan to explore in a future post. For now, my focus is on building the habit of deep, restorative sleep, and once that is in place, I will work on reducing EMF exposure in and around the house.
One thing to remember is that improving sleep doesn’t happen overnight. Research suggests that it can take anywhere from a few weeks to a couple of months for the body to fully adjust to new sleep habits. Consistency is key, and small, steady changes can lead to lasting improvements.
I truly believe sleep health is one of the most important things we can do for our bodies. Yet, we don’t talk about it enough. Just like menopause is finally becoming a topic of conversation, sleep needs to be brought to the forefront too.
By doing a few changes to my evening routine, particularly omitting the blue light an hour prior to bed will be one of those difficult task as my habitual evening routine keeps me on a laptop or screen. So I hope to see and feel the benefits of it over the upcoming weeks or months.
Have you ever really thought about your sleep quality?
How do you measure it? Have you got any Tips on how you have managed to get consistent restorative sleep?
