We spend roughly one third of our lives sleeping 😴. Sleep has a number of functions including immune enhancement, cardiovascular regulation, nervous system and metabolic regulation, memory consolidation, and restoration and recuperation of both the brain and body.
Sleep deprivation can quickly deteriorate ones health, which, if continued over time can result in serious health consequences.
𝗪𝐡𝐲 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐧𝐨𝐭 𝐬𝐥𝐞𝐞𝐩𝐢𝐧𝐠?
Well there are a number of reasons, the use of electronics before bed, stress or the inability to switch off from the day, afternoon stimulants like coffee or energy drinks (those things you take to compensate for a lack of sleep) or perhaps it’s something a little more complicated.
Either way, finding and addressing the underlying cause and any exacerbating factors is paramount. We want to aim for a minimum of 8 good quality hours of sleep a night.
𝐒𝐨 𝐡𝐨𝐰 𝐜𝐚𝐧 𝐰𝐞 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐭𝐡𝐢𝐬? 𝐒𝐭𝐚𝐫𝐭 𝐡𝐞𝐫𝐞:
1. Stick to a schedule - get up and go to bed at the same time everyday, even on the weekend. Thinking you can make up for lost sleep by sleeping in on the weekend is unfortunately not the case.
2. Sunlight - early morning sun for 15 minutes has been shown to improve mood and energy throughout the day and regulate your circadian rhythm.
3. Avoid naps - we all know that afternoon nap often turns into an hour long sleep, it’s best to avoid these if you are having difficulties falling asleep in the evening.
4. Blue light - blue light prevents the body from secreting melatonin. Ideally avoid any electronic devices for at least 1 hour before bed.
5. Have the right sleeping environment - a dark, slightly cool room encourages the secretion of melatonin.
6. Afternoon stimulants - say goodbye to that afternoon coffee. If you have trouble sleeping, avoid consuming any caffeinated beverages after midday.
7. Bedtime ritual - whether this is reading a book before bed (an actual book, not an electronic version), taking a warm bath, or sipping on a chamomile tea, do something for yourself at night that helps you unwind and promote a restful sleep. - 24 days ago