The Importance of Good Sleep Hygiene

Photo by Andrea Piacquadio

The Power of Sleep

Sleep is the body’s quiet healer — a time when cells repair, hormones rebalance, and the mind clears. When our natural rhythm is disturbed, stress can rise, our metabolism may slow, and even the helpful microbes in our gut can be affected.

Just as the Earth moves through day and night, our bodies rely on these daily cycles to stay balanced and strong.

What Happens When We Sleep

Humans spend about one-third of their lives asleep. During this time, the body moves through several cycles of REM sleep (when we dream) and non-REM sleep (when our bodies focus on repair and recovery). These stages repeat about four to five times each night.

While we rest, the brain clears away waste through a special cleaning system, the body restores energy, and stress levels naturally decrease. Sleep helps us wake up ready to think clearly, move easily, and feel calm.

What Makes Sleep “Good”

High-quality sleep means getting enough deep sleep (also called slow-wave sleep) and REM sleep. It also depends on:

• Sleeping long enough

• Falling asleep without too much delay

• Staying asleep without frequent awakenings

Top Tips for a Better Night's Sleep

SLEEP IN THE DARK

Draw all curtains and reduce any light. Aim for your sleeping space to be completely dark.

AIM FOR 7-9 HOURS OF SLEEP

Cognitive function deteriorates below 7.5 hours. Aim to go to bed at the same time, and to obtain between 7-9 hours of sleep.

REDUCE LIGHT EXPOSURE

Avoid blue light exposure between 23:00 and 04:00, to reduce sleep latency and prevent shortened sleep duration. Blue light suppresses the body’s production of melatonin, the hormone that helps regulate your circadian rhythm and promote restful sleep. Keep electrical devices outside the bedroom (TV, iPhone). If you must use a screen, wear blue light blocking glasses after dark. And if you wake during the night, do not reach for your screen—midnight scrolling doesn’t just steal sleep; it can also wreak major havoc on your hormonal system, leading to weight gain, microbial imbalance, and bodily stress.

SLEEP IN A COOL ROOM

Keep the room cool 16-18°C (60-65°F). Studies show that sleeping in a cooler room can increase the proportion of slow-wave (deep) sleep, the most restorative sleep stage.

GAIN NATURAL LIGHT EXPOSURE

Go outside for 5-10 minutes soon after sunrise. Repeat at midday to align circadian rhythms and support the balance of sleep-promoting hormones.

AVOID STIMULANTS, HEAVY MEALS

Avoid caffeine after 12:00 noon. Avoid heavy meals and sugar two hours before bedtime.

RELAX BEFORE BED

Incorporate deep breathing, stretching, and Epsom salt foot baths to help relax before bed. Try listening to a meditation app like Calm.

Reclaim the Quiet of the Night and the Energy of the Day

Sleep disturbances can severely impact health and quality of life. If you have trouble getting a good night's sleep, or staying asleep, reach out. I'd be happy to work with you on building a programme to rebalance your circadian rhythm with nutritional interventions, lifestyle adjustments, and supplementation. Together, we can create a personalised plan to help you sleep well, live well, and thrive. www.karius.ch

KATHLEEN KARIUS

FUNCTIONAL NUTRITION

AND WELLBEING