Five Ways To Get More Sleep
I’ve written about the importance of sleep for weight management and general wellbeing. But getting enough sleep can be easier said than done. Here are five handy ways to pack more rest into your life.
Number one is set a weekday bedtime that’s appropriate for your nature and your household. Then structure your habits to adhere to it most days. It doesn’t mean you’ll always hit it but at least you know what it is!
Number two is to get organized to get to bed at the planned time. It’s very easy to become too tired to go to bed and stay up in front of a screen or a fridge. Start to close down your house and life early in the day so that you don’t get too tired to begin your bedtime routine. As early as 5pm start to lock up the house, send final emails and lay out clothes for tomorrow. You can even get into your pajamas and take out your contact lenses if that helps speed up the process later.
Number three is give yourself some reasonable daily deadlines for the final stimulant of the day, whether it’s work, screens or sustenance. Working hard all the way to bedtime interrupts the body’s natural circadian rhythms. Artificial light from devices such as ipads, phones and computers suppresses the release of melatonin, the sleep-promoting hormone. Add in stimulants like caffeine and carbs and you’ll find yourself tired, wired and more likely to repeat the cycle again tomorrow. Set a daily deadline for the last time you’ll see a screen or a snack! As the day ticks past this checkpoint your body and mind will learn to shut down.
Number four is manage your sleeping environment – keep your room tidy, temperate and free of artificial lights. Invest in linen you like and a book you enjoy. You deserve a peaceful end to your busy day.
Number five is to measure your sleep. Use a Sleep Cycle App to check you’re meeting your goals. Greater awareness will help you make the changes you need to get the results you want.
Sometimes sleep deprivation is unavoidable for periods of time, but often a late bedtime is just a bad habit. Sleep is the body’s time for repair and rejuvenation. It’s not just about weight management – healthy sleep habits are one of the most important things you can do for your well-being.
Number one is set a weekday bedtime that’s appropriate for your nature and your household. Then structure your habits to adhere to it most days. It doesn’t mean you’ll always hit it but at least you know what it is!
Number two is to get organized to get to bed at the planned time. It’s very easy to become too tired to go to bed and stay up in front of a screen or a fridge. Start to close down your house and life early in the day so that you don’t get too tired to begin your bedtime routine. As early as 5pm start to lock up the house, send final emails and lay out clothes for tomorrow. You can even get into your pajamas and take out your contact lenses if that helps speed up the process later.
Number three is give yourself some reasonable daily deadlines for the final stimulant of the day, whether it’s work, screens or sustenance. Working hard all the way to bedtime interrupts the body’s natural circadian rhythms. Artificial light from devices such as ipads, phones and computers suppresses the release of melatonin, the sleep-promoting hormone. Add in stimulants like caffeine and carbs and you’ll find yourself tired, wired and more likely to repeat the cycle again tomorrow. Set a daily deadline for the last time you’ll see a screen or a snack! As the day ticks past this checkpoint your body and mind will learn to shut down.
Number four is manage your sleeping environment – keep your room tidy, temperate and free of artificial lights. Invest in linen you like and a book you enjoy. You deserve a peaceful end to your busy day.
Number five is to measure your sleep. Use a Sleep Cycle App to check you’re meeting your goals. Greater awareness will help you make the changes you need to get the results you want.
Sometimes sleep deprivation is unavoidable for periods of time, but often a late bedtime is just a bad habit. Sleep is the body’s time for repair and rejuvenation. It’s not just about weight management – healthy sleep habits are one of the most important things you can do for your well-being.