Sleep Tips: 5 Steps To Better Sleep
Getting consistently good quality sleep can be an ongoing battle but one worth taking on as some of the benefits include;
Reduce anxiety & low mood.
A boost in immunity & energy
Reduction in cravings and hormone regulation
Recovery and or pain reduction in injury and chronic pain
Weight loss
Acceleration in exercise results and recovery
In my experience, some fundamentals are essential to a good night's sleep that people ignore (because they want to continue doing them) or need to realise their importance to sleep quality.
My 5 Steps To Better Sleep
1) Switch off all digital devices 1 hour before bedtime.
Avoid using digital devices such as phones, computers, television etc., one hour before bed. Exposure to any light suppresses the secretion of melatonin. Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock). Even dim light can interfere with a person's circadian rhythm and melatonin secretion.Reading a light-hearted book and avoiding messages, emails and the news helps to reduce an overactive mind and will transform your sleep.
2) Use silicone earplugs and sleep in darkness.
It can be challenging wearing ear plugs if you're a parent, and worth considering taking turns with night watch so that you are getting some good quality catch-up throughout the week. My sleep has been transformed since using silicone earplugs. If you're a light sleeper like me, constantly waking up affects sleep quality dramatically and can kick start overthinking and worry. I also started using an eye patch to create darkness after waking at 5 am from summer light. I look ridiculous, I'm sure, but my morning runs are at another level as I sleep soundly.
3) Keep a regular routine for going to sleep and waking up.
How annoying is it when you enjoy a later evening but still wake up early at the weekend? Pushing through the sleepy late evening feeling and going to sleep too late (for you) is one reason people wake at 3 am and can't fall back asleep. Growth hormone release that generally peaks in the first 90 minutes of sleep (will not occur) if you sleep 2hrs late. Growth hormone during sleep helps increase bone density, muscle mass, and energy and reduces depressive symptoms, belly fat and fatigue.
4) Avoid caffeine later on in the day
Avoid Caffeine 8-10 hours before bedtime as even if you fall asleep, according to Dr. Matt Walker (sleep expert from UC Berkeley), it will affect sleep quality. I love coffee and enjoy Taylors of Harrogate Decaf if I fancy one in the afternoon, which also comes in coffee bags (genius!).
5) Limit alcohol to once a week
Avoid alcohol, especially on school nights, as it messes up sleep. Just one drink harms sleep quality even if you fall asleep quickly. It's like spending on a credit card - you pay later usually in the way of tension, low mood and or negative thoughts. Enjoying a drink once a week when you don't have to work the following day is a great idea. It can be a tough habit, but the rewards are worth the effort.
I never fully understood the incredible benefits of good quality sleep for years. I was dismissive and enjoyed using my laptop late at night. When you implement some positive habits, it's amazing how you begin to relax and sleep better. Once you begin to experience the day-changing benefits to your mind, body and health from sleep - there's no turning back!
Happy sleeping,
Much love
Helen
