Make you healthier and make your quality of life way better
Would you take it?
YES, YOU WOULD...
And that is what sleep is going to do for you! But it is often overlooked…
It’s one of the first two questions I ask people I may start working with… 1) What’s your sleep like? And 2) How much water are you drinking?
We know now it’s not just about the quantity of sleep you’re getting, but it’s also about the QUALITY of that sleep. I know sleep sometimes doesn’t come easy to people who are stressed, or have kids, or insane demands from work… you have to be a realist with this as well.
But how much should you be getting? Look, there’s no magical number. It depends on a lot of different factors… but optimally, 6.5 to 8.5 hours. Nick Littlehales says the quality of sleep you get is determined from the time you get out of bed in the morning. Quality is just as important as quantity. To improve the quality of your sleep, start first thing in the morning!
Wake up at the same time every morning. Have a morning routine. Do some stretches, maybe meditation… light therapy to wake you up. Whatever you decide, do the same thing every morning.
During the day, manage your stress. Take a five minute break for every ninety minutes of work. Go for a walk. Get away from your desk...keep caffeine consumption down, or at least cut it off by late afternoon. Nick Littlehales also says that you can take naps! He suggests a 30 minute nap between 1-3pm or 5-7pm. Sleeping much longer, or napping later, could adversely affect your night’s sleep.
Don’t try and save money on your ‘sleep kit.’ Get a good, comfortable mattress of a good size. Get quality pillows and blankets. Don’t keep electronics in your bedroom. If you have electronics in your room, make sure they are turned off a bit before bed.
Temperature is also important! Your room should be cool (16-18 C) and completely dark.
Finally, pre-bed routines… start roughly ninety minutes before bedtime (which should remain consistent every night of the week). Dim the lights in the house. Stay off social media, emails, texts… at least for an hour before bed. The blue lights from your laptop or phone will limit your melatonin production. Not only that, you don’t want to be triggered right before sleep. Social media, emails… we’ve all been there! We read something right before bed and we take it with us to bed… and cannot sleep.
Next, try to come up with three things you can do every night before bed to ‘tell’ your body it’s time for sleep. It can be anything… take a shower… take a hot bath… read… stretch. Whatever you decide, do the same three things every single night.
Trying these things should not only increase the quantity of sleep you are able to get, but also the quality!