Hi,
I'm Dr.
Kim.
Today we're diving into the science of sleep.
We'll explore some surprising facts about sleep,
Like why women generally need more of it,
And simple but powerful ways to improve sleep quality by adjusting bedtime habits,
Light exposure,
And even your sleeping setup.
Remember,
Everything here is designed to be practical,
So you can start tonight.
The science of sleep.
Quality sleep is essential for nearly every bodily function.
Sleep is when your body and mind repair,
Process,
And rejuvenate.
During deep sleep,
Our cells repair damage,
Hormones like growth hormone are released,
And new skin cells are regenerated.
This all contributes to that natural glow we're looking for.
Research also shows that sleep affects memory consolidation and emotional regulation,
Meaning the more well-rested you are,
The better you think and manage stress.
Sleep is when blood flow increases,
Collagen rebuilds,
And those fine lines,
Wrinkles,
And puffiness are minimized.
Studies show that individuals who are sleep-deprived have a 20% increase in signs of aging,
While those who get adequate sleep appear more vibrant and youthful.
Ladies,
Listen up.
You need more sleep than men,
Period.
You know that study that says all humans need eight hours of sleep?
Well,
They conveniently left women out of that entire study.
Recent research shows that women may need eight to 10 hours of sleep,
Whilst men need seven to eight.
This is partly because of the female brain's complex hormonal and emotional processing,
Which requires more repair and recovery time.
This might explain why women also tend to feel the effects of sleep deprivation more intensely.
So if you feel like you're not getting enough,
It's okay to prioritize extra rest.
I personally thrive on nine hours of sleep every night.
Any less and I am super grumpy.
How much sleep are you getting?
Please leave a comment.
The impact of caffeine on sleep quality.
Coffee is the most popular drug in the world.
Yes,
It's considered a drug because caffeine is a stimulant.
Whilst it gives you that temporary energy boost,
It also causes crashes later in the day.
As they say,
Coffee is borrowed energy.
Caffeine blocks the effects of adenosine,
The brain chemical that promotes sleep.
Caffeine has a half-life of five hours,
Which means that if you drink coffee at 3 p.
M.
,
Half of that caffeine is still in your system by 8 p.
M.
,
Potentially delaying the onset of sleep.
I used to be addicted to coffee.
During my uni days,
I had three to four cups a day.
I was wired and tired,
Suffering from years of insomnia.
I was so tired that I would just burst into tears from frustration.
Over the years,
I weaned myself down to one cup of coffee a day.
My sleep improved,
But whenever I had to deal with the slightest amount of stress,
Like going on a holiday,
Sleeping in a different bed,
I would have insomnia.
I never attributed my sleep problems to my one seemingly harmless cup of coffee,
But 11 months ago,
I quit caffeine for good.
To my surprise,
I found myself dropping off to sleep on holiday in different environments,
And even when I was stressed.
Quitting coffee was a game changer for me,
And I encourage you to try it out if you have sleep problems.
Please note to reduce your caffeine intake slowly over a month to avoid any withdrawal symptoms,
Then switch to tea.
Your body will thank you.
Supplements for better sleep.
If you're struggling with sleep quality despite these adjustments,
Supplements can offer support.
Magnesium,
For example,
Is a natural muscle relaxant and can ease tension in the body,
Making it easier to drift into sleep.
Studies show that magnesium also helps regulate melatonin,
The hormone that guides our sleep-wake cycles.
Speaking of melatonin,
This is a useful supplement for those who need additional sleep support.
Melatonin is safe when used in low doses and helps signal the brain that it's time for rest,
Especially if your schedule is irregular or if you're dealing with jet lag.
I recently traveled to and from Europe and I found melatonin incredibly helpful in helping my body adjust to the time zone differences and fall asleep comfortably.
Blue light and screen exposure.
Now let's out something we all do,
Screen time.
Blue light from devices like phones,
Tablets and computers suppresses melatonin production,
Making it harder to fall asleep and reducing sleep quality.
This is because the light tricks your body into thinking it's daytime.
Think back to cavemen.
They certainly didn't have electric lights at night.
They slept with the stars and woke with the sun and that's how humans were designed.
Research recommends avoiding screens for at least one hour before bed or using blue light blocking glasses to minimize exposure.
Instead,
Try reading a book,
Doing a meditation or a somatic movement from one of my Insight Timer courses as a way to wind down instead.
I personally keep night shift mode on my devices at all times,
Even in the day.
I also have blue light filters in my prescription glasses.
Optimizing your sleep environment.
Finally,
Let's talk about your sleep environment which can greatly affect how rested you feel.
An uncomfortable mattress or pillow setup can cause aches,
Pains and poor quality sleep.
Aim for a firm mattress that supports your body and get a pillow suited to your sleeping position.
FYI,
You should be changing your mattress every seven years.
If you sleep on your side,
Use a thick pillow so your face is parallel to your mattress.
Many people use a pillow that is too thin causing them to use their arm underneath to prop up their pillow.
Place a pillow in between your legs to keep your spine straight.
If you sleep on your back,
You don't need a pillow.
No pillow or even some folded up towels will do.
Do not sleep on your stomach.
As a chiropractor,
I'm begging you,
Save your spine and train yourself to change up your sleeping position.
So let's put it all together with some actionable steps.
Number one,
Reduce your caffeine.
Slowly reduce it over the next few weeks,
Eventually replacing it with tea or a decaf coffee.
Two,
Create a pre-bedtime routine.
Ditch your screen at least an hour before bed,
Put on a meditation or practise some somatic movement.
Change your devices to night mode and if you're a woman,
Aim for eight to 10 hours of sleep.
Consider supplements.
If you feel like you need the extra help,
Try magnesium or melatonin supplements.
Start small to see how your body responds.
And lastly,
Adjust your sleep setup.
Evaluate your mattress and pillow.
Are they truly comfortable and supportive?
If not,
Consider making an investment for better quality rest.
After all,
You are spending eight to 10 hours in bed every night.
Trust me,
It's worth it.
Quality sleep is truly the foundation for a radiant glow,
A clear mind and a healthy body.
Start small,
Implement these changes gradually and see how you feel in the next week or two.
Remember,
The best glow up is the one that supports your overall wellbeing.
So sleep is a powerful place to start.
