In a world that celebrates hustle and productivity, the simple act of resting is often overlooked. According to a recent study, Singaporeans are the most sleep-deprived among the 17 markets surveyed, with 54 percent of people getting less than the recommended seven hours of sleep.

To keep up with the demanding grind and support both your body and mind, it is essential to prioritise downtime. Doing so not only boosts productivity but also ensures a healthy, fulfilling and balanced life. The quality of sleep is also crucial for maintaining a healthy relationship to our bodies and food – as when we’re sleep-deprived, we’re more prone to making food and lifestyle choices that aren’t always nourishing.

Understanding Sleep

Sleep is not just a daily routine, it is a vital part of your life that occupies about one-third of your time. Not only does it gift your body the time to heal and rejuvenate, but it is also vital for optimised brain functions such as learning and creating new memories. When we allow ourselves to wind down prior to sleep, we can better reconnect with ourselves and support ourselves drifting off into quality sleep. Sleep is also beneficial for our physical, mental and emotional well-being. When we have more energy, we are better equipped to tackle our days with energy and clarity.

Your body is always talking to you – you just have to stop and listen. When we’re busy and tired, it can be easy to get stuck in a cycle of doing too much and pushing on despite signals that you need to rest. This may look like:

Trouble learning or focusing
Exhaustion that does not improve with physical rest
Daytime sleepiness
Frequent yawning
Change of mood – feeling depressed or anxious
Feeling irritable and overwhelmed
Headaches

Not just quantity, but quality

We often hear that eight hours of sleep is the magic number for a good night’s rest. However, it is not just about the quantity of sleep but also the quality. Understanding how your daily habits affect your sleep quality is crucial. Many diet and lifestyle factors can stimulate the body and brain, interfering with your ability to wind down before bed.

It’s beneficial to take a moment upon waking to assess how you feel. If you wake up feeling refreshed and energised, and your concentration and focus remain strong throughout the day, it’s likely you’ve had a great night’s rest!

Over the last 10 years, I’ve developed a calming nighttime routine with non-negotiables that allow me to achieve deeply restful sleep. Of course, during busy periods of life or when travelling, my routine slightly changes, but I aim for these every night:

Switch off from social media and technology 1-2 hours before bed: Our phones and laptops emit blue light which can disrupt our sleep patterns. By giving ourselves a break from screen time, we allow our minds to transition to rest mode.
Epsom salt bath with lavender oil: A warm bath helps the body to rest and decompress, signalling that it is time for bed. For a shower alternative, you can sprinkle bath salts in your shower to enjoy the aroma of essential oils rising with the steam.
Herbal tea: Many herbal teas contain compounds that help to calm our nervous system. Whether it’s chamomile or green tea, a warm cup of tea can gently ease you into a state of relaxation.
Gratitude practice: Before drifting off to sleep, I like to reflect on three things I’m grateful for during my day, which helps to calm my mind and body. This helps to reframe a stressful day by winding down on a positive note.
Legs up the wall: Laying in this position for just 10 minutes before bed is not only incredibly calming but fosters deep, diaphragmatic breathing and acts as a lymphatic drainage tool.
Nighttime supplementation: Before bed, I religiously take the JSHealth Vitamins Advanced Magnesium+ formula and our award winning sleep formula, PM+ Sleep + Calm Mind. The targeted ingredients relieve symptoms of mild anxiety, and reduce disturbed and restless sleep.

Your nighttime routine should be as unique as you are – a sacred time that allows you to unwind and let go of the day’s stress. It’s a time to reconnect with yourself, find clarity, and gain the energy you need to tackle your days ahead with vigour.

When I learnt to let go of the myth that we should push ourselves 24/7 for success, I developed balance and a much more nurturing relationship with myself. I gave myself permission to rest, to recharge, and to pour into my own cups. Over time, this resulted in a happier, kinder and more fulfilling life – The Healthy Life.

Contributed by Jessica Sepel, Clinical Nutritionist and Founder of JSHealth Vitamins.

Images: JSHealth Vitamins