I like this one, I love to sleep! Sleep is essential to health. The longest anyone has managed with no sleep is 11 days. Sleep is when our bodies spring clean, put out the rubbish and do any repairs. Sleep is also a time when new memories are formed. We can improve sleep by learning to relax, eating better and exercising more. Sleeping better means you have more energy, better mood, are less stressed, make wiser food choices and live longer! What is not to love about that?
If you don’t sleep well this causes increased levels of stress hormones, higher blood pressure, impaired blood sugar control and inflammation.
You are better to sleep at regular times rather than trying to catch up on sleep at the weekend i.e. try to go to bed and get up at the same time whether it is a week day or weekend.
If you are getting enough sleep you should wake up in the morning feeling refreshed and be able to fall asleep within 30 minutes of trying.
Some tips for better sleep:
Create an environment of absolute darkness so use blackout curtains or a blind, turn off devices that are on standby, keep your phone out of the bedroom, if you need a night-light use a red bulb. Don't watch TV in bed. This is all because blue light from devices sends signals to our brains that it is day time. We want to mimic sunset by dimming the lights stimulating melatonin production from the brain which is crucial for the initiation of sleep.
Spend at least 20 minutes outside in the morning - exposure early on in the day to daylight is critical for setting our natural body rhythms. Even better if you can go for a walk and appreciate your surroundings - listen to the sound of birds, look at the trees and flowers or clouds in the sky, feel the breeze on your face - more mindfulness!
Create a bedtime routine and start this with a window of time before bed - ideally 90 minutes - with no e devices. Maybe set an alarm to remind you to go to bed at the same time as well as get up at the same time. So dim the lights, curl up with a book, have a warm bath, listen to some relaxing music, have a cup of herbal tea.
Minimise any activity that will raised emotional tension before bed. So don’t discuss emotive subjects in the evening or start an argument and probably best not to watch a thriller or horror movie either before bed. Don’t look at e mails last thing at night, instead use a gratitude journal (writing down or thinking about things you are thankful for) so you go to sleep in a positive frame of mind. Try meditating before bed to quieten your mind.
Enjoy your caffeine before noon. Caffeine is a big sleep disruptor. Some people can metabolise caffeine very well due to a genetic variation but even if you are able to sleep after coffee in the evening the evidence suggests the quality of sleep is affected. Maybe try a herbal non-caffeinated tea instead.
Try some of these simple changes and let me know how you get on!
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