How to Sleep Better: Dr. Tara’s Expert Tips for World Sleep Day

Why Sleep Matters

 

Every decision we make throughout the day depletes our cognitive bucket. When we're stressed, this happens even faster, leaving us mentally drained. Quality sleep helps reset and restore brain function, allowing us to operate at our best.

 

Lack of sleep has serious consequences:

• One night of interrupted sleep can lower your IQ by 5-8 points the next day.
• Four or more consecutive nights of poor sleep can make you feel as impaired as being drunk.
• New parents—don’t panic! The love hormone oxytocin offers neuroprotection, helping mitigate the effects of disrupted sleep.

Sleep is the foundation of good health, yet it is often overlooked in our fast-paced lives. Proper sleep is crucial for mental clarity, emotional stability, and physical health. Studies have shown that chronic sleep deprivation can increase the risk of heart disease, obesity, and even Alzheimer's. When we sleep, our brain consolidates memories, processes emotions, and repairs cellular damage. Without adequate rest, our ability to function declines, and our long-term health suffers.

 

The Power of Napping

 

A short nap can be a game-changer for brain function. A 90-minute nap can reset your brain to the level of cognitive sharpness you have first thing in the morning. If you aren’t getting enough sleep overnight, naps can help top up your cognitive reserves.

 

Power naps of 20-30 minutes can also improve alertness and reduce stress without making you feel groggy. Napping has been linked to improved problem-solving abilities and greater creativity. If you struggle with sleep at night, avoid napping for too long, as it can disrupt your circadian rhythm.

 

Optimising Your Sleep Routine

 

Stick to a Consistent Sleep Schedule

 

Going to bed and waking up at the same time every day within a one hour window helps regulate your body’s internal clock, improving sleep quality over time.

 

One of the biggest disruptors of sleep is an inconsistent bedtime. Your body thrives on routine. By keeping a set schedule, even on weekends, you can train your brain to wind down at the same time each night. If you find it hard to fall asleep, avoid bright screens, and stimulating activities an hour before bedtime, and caffeine 12 hours before bedtime.

 

Create the Perfect Sleep Environment

 

Your bedroom plays a crucial role in how well you sleep. Make sure:

• The temperature is a few degrees cooler than the rest of your home.
• The room is dark enough to promote deep sleep.
• Sound disturbances are minimised.
• You limit screen time at least an hour before bed, as blue light exposure can interfere with melatonin production, the hormone that helps us fall asleep.

Many people underestimate the power of environmental cues in sleep quality. Using blackout curtains to keep your room dark and a white noise machine to block out disruptive sounds makes a big difference. Scent can also play a role—lavender, chamomile, and sandalwood essential oils can help create a relaxing atmosphere.

 

Invest in High-Quality Bedding

 

The materials in your bedding significantly impact your sleep:

• Silk duvets: Natural fibres improve breathability, keeping you cool when it's hot and warm when it's cold.
• Mattress & pillows: A high-quality mattress topper and side-sleeping pillows can improve sleep posture and comfort.
• Choose natural fibres like cotton, silk or bamboo for your sheets and pillowcases to allow for better airflow and temperature regulation.

Investing in quality sleep accessories is an investment in your overall health. Many people experience night sweats or overheating, which can disrupt sleep. Silk bedding helps regulate body temperature, reducing these interruptions.

 

Best Sleeping Position for Brain Health

 

Sleeping on your left or right side is better for brain health than sleeping on your back or front. Side sleeping helps open vessels in the neck, allowing the glymphatic system to drain waste from the brain efficiently.

 

Did you know? In prehistoric times, humans slept on their left side to protect their heart while holding a spear in their right hand.

 

Your sleeping position matters more than you think. Research suggests that side sleeping facilitates the brain’s natural detox process, reducing the risk of neurodegenerative diseases. Stomach sleeping can put unnecessary strain on your spine, leading to discomfort and disrupted rest.

 

Harnessing Mushrooms for Better Sleep

 

Take Reishi 20 Minutes Before Bed

 

Reishi mushroom is known for its calming and sleep-supporting properties. Taking it 20 minutes before bed can help you relax and improve sleep quality.

 

Reishi has been used for centuries in traditional Chinese medicine as a natural remedy for anxiety and insomnia. It works by reducing cortisol levels, the primary stress hormone, and promoting relaxation. Unlike synthetic sleep aids, reishi helps improve sleep without causing drowsiness the next morning.

 

Start Your Day with Cordyceps

 

Cordyceps is a natural energy booster, making it an excellent morning supplement to help combat fatigue and maintain alertness throughout the day.

 

Cordyceps enhances oxygen utilization and ATP production, helping you sustain energy levels without the jitters associated with caffeine. Incorporating Cordyceps into your morning routine can improve stamina, focus, and physical endurance.

 

Beating Jet Lag Naturally

 

Jet lag disrupts your routine and gut bacteria, leading to exhaustion and sluggishness. To adjust faster:

• Align your diet with the new timezone before you travel.
• Take Cordyceps in the morning for sustained energy.
• Take Reishi before bed to support sleep adjustment.
• Expose yourself to natural sunlight to help reset your internal clock.
• Avoid heavy meals late at night, as digestion can interfere with deep sleep.

Jet lag isn’t just about shifting your schedule; it’s about resetting your gut microbiome. The bacteria in your digestive system follow a circadian rhythm of their own, which means that adjusting your diet can help your body acclimate faster to a new time zone.

 

Final Thoughts: Small Changes for Big Sleep Improvements

 

By making small changes—like improving sleep hygiene, choosing the right bedding, and incorporating functional mushrooms like Reishi and Cordyceps—you can enhance your sleep quality and overall well-being.

 

Consistently practicing good sleep habits will not only improve your rest but also positively impact your mental clarity, mood, and energy levels. Prioritising sleep isn’t a luxury; it’s a necessity for optimal health and longevity.

 

For more expert tips and to explore our range of mushrooms for sleep, check out our DIRTEA Reishi Mushroom collection.