Sleep is when the magic happens. We recover, we go through anabolic processes, we get ready to take on the next day! So, when someone tells us they’re having trouble sleeping or not sleeping well, we are here to help. It’s also one of the biggest indicators you’re not getting the results you want!
We live in chaotic world where and are constantly being stimulated causing our bodies to function in a fight or flight response a lot of the time. What does this mean? We’re constantly under stress!
Below are some very easy to implement sleep tips and also a room (environment) checklist to make sure we can maximise our recovery benefits.
Sleeping tips:
- Try to go to bed and wake up at the same time each day so the body gets into a natural rhythm
- Get 30-60 minutes of sunlight per day
- Avoid blue light in the evenings;
- Don’t watch TV or be on your phone right before bedtime
- Read a book for 10 minutes instead
- Practice box-breathing (nasal) for 5 minutes before bed;
- 4 seconds inhale. 4 second hold. 4 seconds exhale. 4 seconds hold. Repeat
- Purchase an alarm clock with a sunrise feature (honestly do it. It’s epic)
- Limit naps to 20 minutes and no later than 4pm so it doesn’t disrupt your sleep cycle
- Avoid late caffeine hits
- Adults aim for 7-9 hours
Things you can check for in your bedroom:
- How dark is your bedroom?
- Use blackout curtains, or even easier… purchase a sleeping mask
- Keeping your bedroom cool
- Around the 20-degree mark
- Keeping the air clean
- Make sure to dust regularly
- Buy some plants that recycle the air efficiently (search for a list of these on google)
- Purchase an air filter
- Remembering to flip your mattress every 6-months
Start with changing 1-2 things in your routine. It’s just like juggling… If you add too many changes straight away it’s going to be more likely to drop them.
Slowly but surely work on incorporating these tips into your daily routines and reap the rewards of great sleep!