How is your sleep?
It could be better.
It could be worse.
How’s yours? …
Sleep is essential for both physical and mental recovery. We have
Stage 1 – this is the beginning of the sleep cycle. This is the stage where we are drowsy and often refer to drifting in and out.
Stage 2 – in this stage breathing becomes more regular and stable and body temperature drops.
Stage 3 – muscles relax, blood pressure drops.
Stage 4 – REM Sleep – body is inactive and demobilized
We move through these stages as the brain and the body work to recover. All of these stages are important as sleep is a very active process. Complete sleep cycles are between 90-110 minutes.
So how do we get the most out of sleep?
1. Never Hit the Snooze – the reason is that when we wake up from that first alarm and then we drift off again for 10 minutes we enter another sleep cycle meaning we will be way more groggy all day!
2. Never have caffeine 6-8 hours before bed – this is a CNS stimulant and can keep our body wired
3. If you workout in the evening make sure to find time to relax and wind down the body with a salt bath, oils or plenty of stretching
4. Try not to use laptops and phones within an hour of bedtime – the reason is the blue light can overstimulate our minds – making falling asleep harder!
5. Try to go to bed and get up at the same time EVERYDAY – it just means your body functions optimally – even if that sleep is only 6 hours.
6. Create a ritual – our brains love habits and patterns so why not create a ritual before bed – even if it only takes 5 minutes, this will programme your mind that its time to sleep.
7. Reading, audios and music can be great to help you drift off!
8. Make sure your lamp is a low energy or darker colour
9. Use a Lumie clock – you can use them for sunrise and sunset settings and I love mine!
10. Make it a priority. We’re all busy, but I guarantee we’re a whole lot more productive when we’ve had sleep