Ways to Improve Your Sleep
I’m sure those who run their own business, understand how critical it is to have a decent nights sleep. For many months, I’ve had disturbed sleep and I’m usually sleeping for an average for 5 hours. For this reason, I had a lovely chat with Prabha from Flourish Wellbeing and she gave me some tips to help improve sleep.
60% of Britons are getting less than 6 hours of unbroken sleep and 1 in 5 doctors’ visits are related to lack of sleep.
Whether you look forward to getting into bed and enjoying a good nights sleep or you think it’s kind of an inconvenience, it’s absolutely imperative to good health. On average adults need between 7 – 8 hours sleep a night.
Sleep helps your body recover from its daily demands and it also does the same for your brain. Thanks to the glymphatic system, as you sleep, your brain naturally flushes toxins and waste products at a higher rate than it does when you’re awake.
For example, protein fragments known as beta-amyloids can accumulate in the brain and are strongly implicated in Alzheimer’s disease. But guess what, sleep can help to flush out beta-amyloids.
Sleep is something that should come naturally to us, it certainly would have to our ancestors. So what’s the deal, why are so many people struggling these days?
Well much of it has to do with our modern lifestyles. We are constantly surrounded by artificial light, we are stressed, we live sedentary lives and we don’t nourish ourselves as we should. All off this can have a negative impact on not only the quantity but the quality of our sleep.
WAYS TO CLEAN UP YOUR SLEEP ROUTINE!
So, here are some tips to clean up your sleep routine and help you get quality sleep;
- Have a bedtime routine so your body knows when it’s time for sleep.
- Try meditating just before you go to sleep. There are lots of audios on the internet that you can use to help you if you struggle with quieting your mind.
- Put aside phones and switch off TV’s at least an hour before you go to bed so your brain gets a chance to ‘switch off’. Blue light from gadgets interferes with the production of melatonin, your sleep hormone. You can also get blue light filters for your phone and laptops.
- Make sure you see some daylight during the day so your body is in the correct circadian rhythm.
- Avoid caffeine after 2pm
- Don’t go to sleep on a full stomach. Ideally you want to have finished eating at least 2 hours before you go to bed.
- If you have trouble falling asleep having a warm bath can help.
- Make sure your bedroom is completely dark by using blackout blinds or you can use an eye mask.
- Make sure the rooms not too hot. 16-18°C is thought to be an ideal temperature in a bedroom. Temperatures over 24°C can cause restlessness.
Finally, remember sleep is not a luxury, it’s a wise investment!
Prabha Shiyani is a qualified health coach and nutritionist that specialises in personalised nutrition. Her education has equipped her with extensive knowledge in holistic nutrition, health coaching, functional medicine and preventive health. Drawing on these skills and knowledge, she works with clients to help them make lifestyle changes that are tailored to their unique needs and produce real and lasting results.
For a more in-depth look at how relaxation and mindfulness can help us stress less and sleep better, visit Greg Thurston’s “7 Minute Mindfullness”