5 minute read
Right now, write down your top 5 to do’s for today. If you haven’t mentioned something to do with nutrition, exercise or sleep, you aren’t prioritising your wellbeing and this needs to change.
The research is in, adults need 7-9 hours of sleep per night to avoid the negative effects of sleep deprivation according to the National Sleep Foundation. If you think of sleep like nutrition and exercise, the better you feed your body with good quality ingredients and regular exercise, the better you feel, the healthier you are and the better the impact you can have on those around you.
The side effects of not having enough sleep are pretty clear:
Yet, we don’t consider some of the higher impacts of not having enough sleep like the links to car crashes, occupational accidents and increases to your risk of diseases like depression, obesity, cancer and hypertension.
The bottom line: Not feeding your body
enough sleep does more damage than good.
3 Ways to Get Better Sleep
Although the impacts differ for all of us, if you’re not already incorporating these into your daily life and you want more sleep and better quality, it’s time to make these part of your everyday routine.
- STOP viewing technology 1 hour before going to sleep.
The NO list - mobile phones, tablets, TV’s, effectively any screen.
- STOP consuming chemicals 6 hours before bed time that interrupt your ability to sleep.
The NO list - that’s easy - caffeine, nicotine and alcohol.
- START moving your body to a healthy body composition
The YES list - meet with a professional and assess what your ideal healthy body composition should be.
Some experiments for Ninja level sleep
Sometimes we go to extreme’s when we want something. Just think about every diet that ever existed! Getting to your optimal sleep ritual is both a physical and mental game. We asked our team for their best sleep tips that triggered their optimal sleep. Give these experiments a go at your own pace and in any order. It’s not a race, you still need to love the journey.
For each of these experiments, there’s some small notes you’ll need to remember to get the best out of them:
1) Complete the same experiment at least once per week
2) First thing after waking up, write down how you feel. Your day is all about momentum
3) Write down how you felt during the day after your experiment. Whenever you feel like shorting your sleep, refer back to how you felt on this day.
Here’s our team’s list of tips that helped them achieve their optimal sleep:
- Try waking up naturally without any alarm, even if only for one morning.
- Don't look at any technology 1.5 hours before bed at least once per week. It’s amazing where you mind will take you during this time. Take note of it and be creative with how you spend your time.
- Sleep with one less layer on. Particularly in winter, we go to bed so we’re comfortable and in the process over heat ourselves and our sleep quality suffers.
- Get out of your head. Make a list BEFORE leaving work of all the things you have to do. Don’t refer to your to do list, just write down what’s pressing in your mind. The goal here is to declutter your mind so by the time you’ve had dinner and wound down your evening, when your head hit’s the pillow, you can think about whatever makes you happy
- Change the time you exercise. If you’re a fan of exercising at night, try changing the time of day. This might mean you need to be more organised with meals or work, but for some of our team, this simple change had a significant impact on their sleep quality.
Do you have some tips you’d like to share? Let us know by commenting below or join the conversation on Facebook!