Modern life is making us tired. Between ‘always on’ technology and increasingly blurred work/life balances, it’s easy for our rest time to fall by the wayside. This has implications on our careers, as well as our physical and mental health. According to Mental Health UK, 1 in 5 adults do not get enough sleep.

We sat down with AllBright partner DIOME’s lead scientist and formulator Dr. Maria Jencikova to talk about the importance of getting good quality sleep, and why Rested, DIOME’s debut product, is the ideal natural nutraceutical for every woman. Good-quality restfulness has a positive ripple effect not just on your own wellbeing, but on the collective around you too, helping us all thrive.

How can disturbed sleep affect our personal life and career?

Those of us who don’t get enough sleep can be more prone to physical and mental health issues, and, in our careers, more susceptible to burnout, low mood and ‘fuzzy’ thinking. With 1 in 4 women experiencing burnout in the workplace, we need as many strategies as possible. Recalibrating our sleep pattern is the foundational place to start.

There is no ‘one size fits all’ when it comes to the perfect number of hours. Age, health conditions, and other lifestyle factors all have an impact on the rest time we need. Most adults require between seven to nine hours of sleep, but it’s more about the quality. The factors to keep in mind when trying to get optimal sleep are duration, quality, timing, regularity and an absence of disturbance.

When we struggle to meet these requirements, we begin to feel the effects. The physical consequences of not getting enough sleep are tangible. They range from a weakened immune system, increased risk of chronic disease, weight gain and obesity, to a reduced sex drive and premature ageing. Mental impacts include mood swings and irritability, cognitive decline, increased risk of mental health disorders, poor decision-making and a decrease in safety as we become more susceptible to accidents.

These consequences are troubling, and call for addressing the root cause. The way forward? Get our ‘sleep architecture’ into a routine to achieve restfulness.

What does ‘sleep architecture’ actually mean?

Although it may seem surprising, it isn’t as simple as just closing our eyes. “It’s a carefully orchestrated performance by your brain and body that allows you to reset, rejuvenate, and restore all bodily functions,” Dr Maria tells us. “To reap the benefits of sleep, the body must follow a specific pattern known as sleep architecture.”

Our bodies oscillate between two primary phases of sleep: Rapid Eye Movement, known as REM; and Non-Rapid Eye Movement, or NREM. NREM is split between a few stages: N1, N2 and N3 and N4 (collectively known as deep sleep).

N1 is the initial state of sleep, when we’re somewhat aware of our surroundings; N2 is when our heart rate and body temperature start to decrease, our brain waves slow and muscle tension eases; N3 and N4 are deep sleep phases, when our bodies start their restoration process and help us feel fresh the next day; while REM is our dream sleep phase, where our brain activity surges, and our bodies react to our dreams. Each is essential to our ability to restore and reset.

What does ‘good sleep hygiene’ really look like?

The best thing to do is stick to a regular schedule of going to sleep and waking up, even on days where you might not need to get up so early. Natural light exposure when you wake up is also key to good rest – our internal clocks are synchronised by light exposure and the regularity of our daily habits.

Turn artificial light down an hour before the sun is due to set. While any light negatively impacts melatonin production, subdued cosy lighting is more likely to help you relax.

Our relationship with technology is also a factor. “Technology disrupts our sleep hygiene in several ways," Dr. Maria says. "Blue light from electronic devices hampers the production of melatonin, the night hormone that supports our body in adapting to the changing rhythms to which we are exposed. This makes it harder to fall asleep. So, resist the urge to scroll and put devices down before getting ready to rest, utilise your devices' ‘Night’ modes to reduce notifications."

DIOME: Rested

How can natural products help me get better quality rest?

Rested, a science-backed nutraceutical focused on restorative sleep, was formulated after DIOME founder Jianne Jamil was inspired to develop effective, safe and natural products for the side-effects of modern life, starting with disturbed sleep.

DIOME's philosophy is rooted in the concept of the body’s in-built, connected self-repair abilities. This approach calls on Clinical Phytotherapy, which looks to achieve an in-depth understanding of how the body works, why a person becomes ill and how they can regain their state of balance. As a nutraceutical, Rested features bioavailable (powerful), clinically and scientifically backed plant-derived ingredients, combined in precise doses, to effectively help our whole body rebalance itself to better cope with the inevitable stressors of modern life.

“Being aware of the diversity and specific nature of sleep problems, we set out to create an effective, natural rebalancing formulation that is safe and suitable for as many people as possible, in their varied sleep challenges,” says Dr. Maria Jencikova. “We’ve created a multi-target nutraceutical formula that aims to optimise our body’s own functions for more restorative sleep and a refreshed feeling upon waking. Rooted in over 150 scientific studies, with a precise formulation of per-day capsules, each of the ingredients in Rested has been purposefully picked for its individual and collaborative properties."

Learn more about DIOME’s Rested and start your journey towards better sleep.