5 Reasons You Need More Sleep Right Now!
We all know the importance sleep plays in managing our health and well-being. Sleep and ensuring you’re getting enough of it, is vital for achieving many health benefits. Unfortunately, unhealthy habits that impact our ability to experience quality sleep, are easy to develop.
Below are 5 tips to improve the quality of your sleep.
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Limit screen time.
On average, adults spend 7.5 hours per day looking at a computer. Short term effects of high use screen time include painful headaches, strained eyes, blurred vision, dry eyes and raised stimulation. This will impact on your body’s ability to unwind and prepare itself for sleep. Removing smart devices, as part of an unwinding process will assist you in preparing the body and mind for sleep. It has been recommended that this activity commence 30 minutes before your intended bedtime. -
Create a healthy sleep routine
It is well documented that a positive sleep routine is essential for our body’s day to day functions. Developing a positive sleep routine will not occur overnight. It will require discipline and commitment. Going to bed and waking at the same time each day and night, will assist your body develop a routine that will support memory consolidation, body healing and metabolic regulation. Consider the time you are going to bed and the time you are waking. Aim for 6-8 hours of unbroken sleep where possible. -
Manage stress
It is completely normal to experience stress. How we manage stress can assist with allowing the body the required rest it deserves. A common practice used to assist people manage stress is called the Four A’s: Avoid learn how to say no. Limit the professional or personal tasks or commitments you take on. Alter If you cannot avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life. Adapt Reframe problems, try to view a stressful situation from a more positive perspective. An example could be you are stuck in traffic. Instead see this as an opportunity to listen to your favourite artist or audible book. And Accept, you cannot control everything; accept the things you cannot change and recognise the things you can. We can control our communication and behaviour. -
Environment
Considering your sleep environment will aid in assisting your body recognise the routine you are trying to achieve. Remove all smart devices and technology from the bedroom. Be sure to eliminate any light from entering the room. Darkness will assist the body in understanding it is time for bed. Consider the temperature of your room. Your bodies temperature begins to drop as it prepares itself for sleep. Keeping your room, a cool temperature can help the bodies process of cooling. -
Make an investment
We spend (hopefully) 6-8 hours a night in bed. That’s 2920 hours a year. Spending a little more money on a quality mattress, will go a long way to achieving a good night’s sleep. Complete your due diligence on what you need. Consider that we are all different. Some people will like a firm mattress and some like a plush mattress. Do not be impulsive. Take your time deciding on what may work best for you.
Ashley
Yarnold
Wellness Coach
Personal Trainer Level 3 AusActive
Fitness Dr Ambassador