Why Is Sleep So Important For Your Wellbeing?

You know that regular exercise is great for your health. You understand that drinking at least 2 litres of water a day is recommended. But do you know why sleep is so important for your overall wellbeing?

These days, we have all the information we need to make healthier choices to live our very best life. And yet, too many of us seem to sacrifice good quality sleep. We’re too busy to go to bed early. We simply MUST scroll our phones for at least 30 minutes (or two hours – eeek!) to wind down. And then…oh damn, we’re too wired to sleep. So. Many. Thoughts.

A single night of bad sleep might cause grumpiness and nana naps. But a prolonged stint of poor sleep can lead to sleep deprivation. This impacts your health more seriously than you realise.

The Effects of Sleep Deprivation

If you’re experiencing sleep deprivation, you probably feel exhausted most days. But the physical and mental impacts go further than that. This diagram illustrates all the ways that consistent lack of quality sleep can negatively affect your body.

So How Much Sleep Should I Be Getting?

Experts say that adults require a minimum of 7 hours sleep each night. Some people can function well on less and others feel they need more. But aiming for 7 is a good idea.

But the total number of hours of sleep is not the only factor to consider. If those 7 hours are constantly broken up (hello, motherhood! hello, anxiety!), then you’re not getting the full benefits of a deep, restorative sleep. Here are some questions to ask yourself about the quality of your sleep.

Do you usually fall asleep within 30 minutes of turning the lights out
Do you sleep right through the night, waking no more than once?
If you do wake up, can you fall back to sleep within 20 minutes?
Are you sleeping the recommended 7 hours?
Do you wake up feeling well rested, energised and ready for the day?

If you answered no to any of these questions, it may be worth taking a look at your bedtime routine.

How Can I Improve The Quality of My Sleep?

Good sleep hygiene requires good lifestyle choices. Think of it as the ultimate expression of self-care! Every system in your body relies on great sleep to help restore and strengthen it. Is it time to give your hard-working body a bit of sleep TLC?

Here are some ways to improve the quality of your sleep each night.

Regular Physical Exercise: studies show that 20-30 minutes of moderate exercise every day can improve the quality of your sleep. However, some people find that exercising too close to bedtime (from 2 – 5 hours before lights out) can affect their ability to fall asleep. Play around with this to find out what works best for you.

Get Some Sunlight: Melatonin, the sleep hormone, is crucial for good sleep, and being exposed to natural light during the day helps your body normalise the production of melatonin.

Avoid Caffeine in the PM: When you’re struggling at 4pm, it might seem like a super idea to grab a coffee. But wait! That caffeine may take another 6 hours to leave your system – not great when you’re trying to wind down for sleep.

Reduce Alcohol Before Bed: We know what you’re thinking! “I barely finish my glass of wine before dozing off!” Alcohol certainly makes some people sleepy, but it also has the unwanted effect of disturbing that lovely, deep sleep that helps your body reset.

Unplug, Unplug, Unplug: They call it “doom scrolling” for a reason! The light from your device is messing with your internal clock, and firing up your monkey brain with an overload of information. Remove your phone from your bedtime routine for better, calmer sleep.

Meditate Before Bed: Quieting your mind is a beautiful way to promote a restful sleep. If meditating is a struggle, start slowly. Practise for one minute, then two, and you will find it becomes easier. Relaxing music can assist you. Use a soothing essential oil (lavender is known for its relaxing properties) in a diffuser to keep those Zen vibes going as you sleep.

What About Mums with Little Ones?

What if the cause of your sleep deprivation is an extremely cute and tiny person who thinks sleep is for the weak? Oh Mumma, we can absolutely relate! And it’s a very tricky situation. Our beautiful Viva leader, Karen, recently attended sleep school with her gorgeous little man, Billie. Here’s what she had to say:

I can't tell you how happy I am that for the first time in 8 months, I am getting longer then 2-3 hours sleep and no more multiple wakes in the night. No more feeling anxious at night as I wasn't sure what I was in for. I can now give myself and my time to my other family members, where previously I was going to bed when Billie did because I knew I’d be up again with him throughout the night.

Each day you are so loved up with this gorgeous, happy baby that you forget quickly how rough the nights are until you start slowly falling apart. Before sleep school, there were lots of tears from both bub and mum.

One of the other mums at sleep school asked me, “Why did you wait so long to come here?”
I asked myself the same question, but as mums we push through, hoping it will just get better. But sometimes, it doesn't.

If you are a mum struggling too, I highly recommend sleep school. The approach was so gentle on both mum and baby. They got to know me and Billie, supporting me while I supported my baby to teach him this very important life skill of sleep.
Within four nights, he was sleeping 7pm -5am with 1 resettle and back down till 7am. 12 hours of sleep means one happy mum and one happy baby. I am forever grateful for the help!

That’s what we call a success story! You can read more of Karen’s sleep journey here.

Now you know why sleep is so important, don’t you owe it to yourself to make it a priority?

Remember, it’s not just cheeky babies that can disturb sleep. Stress, anxiety and depression can all seriously impact your sleep. And ongoing insomnia can really mess with mental health. If you feel you’re stuck in a vicious cycle, we really encourage you to seek help and advice from a trusted health professional.

Never underestimate how putting your wellbeing first can actually make you a better partner, parent, colleague and friend, too.

Thinking about improving your quality of sleep by increasing your physical activity? Viva Life is a safe and supportive environment to start (or restart) your fitness journey. Take a look at the fitness classes we currently offer.