Sleep and Recovery

CONCERN

Sleep is a cornerstone of both mental and physical health, playing a vital role in energy restoration, mood regulation, cognitive function, and immune resilience. Yet, modern lifestyles, characterised by stress, screen exposure, and irregular routines, often disrupt natural sleep patterns, leading to fatigue, irritability, and reduced mental clarity. 

Quality sleep isn’t just about duration, it’s about the body cycling through different stages, including deep and REM sleep, which are essential for memory consolidation, emotional processing, and neural repair. When these cycles are disrupted, it can impair concentration, increase irritability, and heighten susceptibility to stress and illness. 

The good news is that sleep quality can often be improved with small, consistent changes. Practices like mindfulness, gentle evening movement, and calming bedtime routines can help signal the nervous system to settle. Exposure to natural daylight during the day, and reducing screen time in the evening, support healthy circadian rhythms. Complementary therapies that combine calming light exposure and respiratory support, such as red light and salt therapy, may further help regulate the sleep-wake cycle and create the conditions for deeper rest. 

Adopting a holistic, lifestyle-based approach allows the body and mind to recharge more fully, enhancing energy, focus, and emotional balance over time. 

Sources:

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Irwin MR. Sleep and inflammation: partners in sickness and in health. Nat Rev Immunol. 2019;19(11):702–715. Available at: https://pubmed.ncbi.nlm.nih.gov/31289370/  
Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43. Available at: https://pubmed.ncbi.nlm.nih.gov/29073398/  

Leong RLF, Chee MWL. Understanding the Need for Sleep to Improve Cognition. Annu Rev Psychol. 2023;74:27–57. Available at: https://www.annualreviews.org/content/journals/10.1146/annurev-psych-032620-034127  

Paller KA, Creery JD, Schechtman E. Memory and Sleep: How Sleep Cognition Can Change the Waking Mind for the Better. Annu Rev Psychol. 2020;72:123–150. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7983127/  

Disclaimer: 
This content is for general informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Individual results may vary. Please consult a qualified professional before making healthcare or treatment decisions.