I think we can all agree that a good night’s sleep leaves us feeling refreshed, energised and mentally prepared.
With adequate amounts of sleep:
- We have more energy and vitality.
- We think, learn and remember better.
- We’re happier, calmer, and more emotionally stable.
- We recover from injuries and illnesses faster.
How it's Important
We evolved with light and dark and our bodies are designed to be active during the day, and asleep at night.
This evolution has made sleep a master metabolic regulator which is governed by our:
- Circadian clocks – Which include all our of biological processes that operate on a roughly 24 hour cycle.
- Sleep-wake cycles – Which are influenced by light and dark, but also by other factors such as a build up of particular proteins in cells.
These internal clocks work to up or down-regulate our:
- Body temperature.
- Heart rate and rhythms.
- Digesting and absorbing nutrients.
- Releasing of hormones.
- Immunity and tissue repair.
- Appetite and hunger.
- Mood and emotions.
- Energy and alertness.
- Growth, development and ageing.
Why You Need To Improve It
When it comes to your goals, adequate amounts of sleep will help you:
- Lose fat easier.
- Gain muscle easier.
- Recover and repair.
- Regulate blood sugar and blood lipids.
- Regulate hormones.
- Regulate hunger, appetite and satiety.
- Clean up and get rid of waste products.
- Regulate mood and emotions.
- Recover faster from physical activity.
The amount of sleep you actually need can vary, but on the whole, it’s accepted that 7-9 hours per night is a good place to be.
As we age, we typically need less sleep so this may fall more towards the 6-8 hour range.
Improving your sleep can be an easy win for multiple facets of your health, so here’s how you can improve it.
Here's How to Improve Your Sleep
Pick 1 or 2 of these options from below and start with the lowest hanging fruit.
I.e., what is the easiest, most impactful thing from below that you can get started with right away?
Increase Sleep Time
- Start by adding an extra 10-15 minutes of sleep in your routine and build on it from there. Adding another 10-15 minutes each week until you’re at an adequate level.
- The key is to add in what you can consistently do.
- If you feel you can start bigger then do so, but try to be consistent with what you add each night.
- Also remember, time in bed doesn’t equate to time asleep if you’re not actually sleeping.
Sleep in a Dark and Cool Environment
- Dim the lights 30 minutes prior to sleep and ensure you go to sleep in a dark room.
- Black out curtains or an eye mask can work well to reinforce this.
- A temperate of 15-19 degrees is generally accepted as an appropriate room temperature for sleeping.
Create a Sleep Schedule
- Setting an alarm to go to bed (pre-planned bedtime plus reminder to start winding down 30 minutes beforehand) – Most smartphones have this functionality.
- Set your alarm to wake up the same time each day.
- Consider the use of a sunrise alarm which will replicate the rise of the sun and play to your body’s natural sleep-wake cycle.
- Restrict use of your phone and electronics once in bed.
- No TV in the bedroom.
- Use red light filters on devices if you are using them and limit the use of blue light.
- Having a cool, or hot shower or bath (whatever works best).
- Listening to calming music.
- Aromatherapy such as lavender.
- Cuddling loved one or pet.
- Drinking herbal tea or equivalent – unless it keeps you up at night (ensure it’s caffeine free).
- Deep breathing, muscle relaxation, yoga, and other calming exercises.
- Do a brain dump that transfers the days worries onto paper (this can be as structured or unstructured as you like).
- Write down your plan for the next day – To do list, what you’d like to achieve, any worries and how you plan to overcome them.
- Cut off caffeine and other stimulants at least 8 hours before scheduled bedtime.
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