What if we told you there is something you can do which enhances your cognitive function, improves your memory, reduces your stress levels, enables bodily repair and even reduces your risk of developing disease? Oh, and it’s free…
Sounds too good to be true right?
But it exists.
We believe sleep to be one of the most underrated elements of a healthy lifestyle.
Recently sleep has been pushed much higher on our priority list. After reading a book titled “why we sleep” written by Matthew Walker our mind was blown! This author is in love with sleep, and wants us all to be too. He says ” Sleep is one of the most important aspects of our life, health and longevity and yet it is increasingly neglected in twenty-first-century society”..
The effects of getting a minimum of 7 or 8 hours a night have been huge, and we want to encourage you to focus on your sleep too. We hope that these top tips and tricks shared below can be implemented in to your life and assist you in optimising your sleep routine.
Make it a priority
This is the biggie. Instead of seeing sleep as something you can skip in favour of other pursuits – whether that is partying or bingeing on your latest favorite TV series – see it is a priority. Don’t say you will “catch up on the weekend” as your body doesn’t work that way, you cannot gain back the benefits of sleep you have lost. Instead, aim for 7-8 hours a night allowing yourself a sleep window of 8-9 hours which gives you time to drift off and wake up gently.
Try to create a sleep routine – by this we mean getting up and going to sleep at the same time every day, even weekends. Your body loves this, as it allows it to know exactly when to release the right sleep hormones to help you drift off at night and wake up with ease.
Time Your Caffeine
Caffeine is amazing and as a coffee lovers, we am never going to insist you completely cut it out your life. However, it stays in your system for a long time and can reduce sleep quality, so we recommend limiting your caffeinated drink intake to the morning time.
Less Screen Time
The blue light given out by screens such as those on your phone can reduce the production of the hormone melatonin which tells your body it is time to relax. In essence, allowing yourself screen access up until the moment you sleep can trick your body into thinking it’s day time. To combat this we recommend trying to avoid using screens for at least 30 minutes before bed. If you cannot avoid using your phone, try using “night mode” settings which reduces the blue light levels. Related to this, try avoiding waking up and immediately exposing yourself to blue light. Instead, try and get outdoors and access natural light in the mornings.
Clear Your Mind
If you find your mind goes haywire the moment you lay in bed then perhaps pop a notepad on your bedside table. You can use this to plan out your to-do list, jot down any mind wanderings or reminders before you sleep. Getting those thoughts out of your mind and allowing you to rest easier.
When To Workout
For the gym bunnies, if you’re doing an intense workout, such as HIIT, it is best to avoid doing this too late into the evening as it stimulates your body just before bed. Try to complete your workouts at least 3 hours before you go to sleep to make it easier to drift off.
Comfort is key
Sleep is made so much easier when your body is in a familiar and sleep-friendly environment. Ensure you have a comfortable bed, blackout blinds or even an eye mask and earplugs if needed. Try to optimise your body temperature, whether that’s having a snuggly duvet in winter or the window opened a crack in summer.
Jolting your body out of deep sleep with a blaring alarm isn’t the most enjoyable experience. Instead, a Lumie alarm clock which uses light and gentle sounds to guide you out of sleep softly can provide a more gentle start to your day….
We could keep going with this topic, the benefits to a regular good nights shut eye are remarkable!
Do you have any rituals or tips that help you towards a blissful night’s rest? Comment below or get in touch..
We’d love to hear yours..