Zzzzzzzzz
Sleep. It's the foundation of robust health. If you're not getting good quality sleep consistently, you're not investing into what your physical health is built upon. You may have nailed your nutrition, with your matcha tea and raw cocoa snacks. You may be indisputably fit, with all your CrossFit and high intensity work, but without getting your shut eye, your health is surely not robust.
The thing is, you already know that sleep is super important for your health. Sleep increases longevity, fights disease and inflammation, it enables fat loss and muscle gain. You feel good when you sleep enough. You feel terrible when you don't.
You should know that sleep is the most effective form of repair for your body. It's when your body fixes itself. You will die without enough of it. I hope you've got the point.
Why aren't you sleeping enough?
Depending on your age you should be getting around 8 hours' sleep per night. If you're consistently below this, you're in the red.
We've created a manic, fast paced out of control culture. I would be amazed if you've actually taken the time to read this blog, word for word, rather than skim read it or skipping to the summary (don't skip to the summary)!
How can you sleep better?
To combat this you must be intentional about sleeping enough. Allow plenty of time to wind down before bed without any brights screens (remember that blue light from monitors will mess with your sleep). Go for a gentle stroll, listen to some relaxing music, catch up with a loved one. Wind down before bed, don't use this time just to do more stuff. You will always be busy.
Ensure you're not caught up with just flying through life. Learn to rest. Learn to be content doing nothing. Prioritise sleep.
Top tips to improve sleep quality
- have a small protein rich snack before bed
- try not to drink water past say 8pm. My friends call it the "wee wee watershed " (a bit weird)
- ensure your room is pitch black as light can disrupt sleep
- get your sleep posture right. Your body should be neutral when you lie down (your pillow shouldn't be too high, roll up a small towel and put it in the base of the pillow for neck support, sleep with a pillow between your legs, so that your spine isn't twisted)
- limit or eliminate caffeine intake during the afternoon
- exercise every day (sign up for personal training! Sorry, couldn't resist)
I find this slightly odd but some gyms have started sleep classes. I have no idea what happens if someone starts snoring? However, if your job allows it I would always recommend a power nap in the day. The benefits are numerous and you will sleep better at night. Even if you don't sleep, just concentrate on being relaxed and letting your revs settle down.
Ironcially I'm writing this with sleep deprivation... I have young children.
Summary
- sleep is essential for a complete health
- chill out before bed, learn to factor in rest and prioritise sleep
- follow my sleep tips and try a power nap/downtime during the day
- children = sleep deprivation
Check out this helpful video!
Dorchester personal trainer - Dave Wall - www.dorchesterpersonaltraining.co.uk
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