Sleep

“I love sleep.  My life has a habit of falling apart when I’m awake, you know?”

Routinely sleeping less than six or seven hours a night will demolish your immune system

sleep1Why the fuss about sleep?

Rest and recovery is a key component of any well being plan and as you will learn from the resources provided sleep is a cornerstone of being well

  • The shorter your sleep the shorter you life span – the old maxim “I’ll sleep when I’m dead” is a little unfortunate
  • The physical and mental impairments caused by one night of bad sleep dwarf those caused an equivalent absence of food or exercise
  • Insufficient sleep is a key lifestyle factor in affecting whether or not you develop Alzheimer’s disease
  • If you live an active life sleep is essential for body recovery

 


Top Ten Tips

This is my personal list compiled from several sources in no particular order, I…

  • Sleep in a room which is as COLD, DARK and QUIET as I can make it.
  • Relax before bed by reading (if you use a kindle or gadget make sure it has a blue light filter).  Audio books or meditation are a couple of other alternatives
  • Try and get to bed by 10pm.  Try and keep to a schedule.  Prioritize sleep. 
  • Aim for 7.5 hours or more sleep – which means 8 hours in bed.  Plan it.  
  • Use a magnesium spray before bed (as part of a warm shower, brush teeth etc routine)
  • Try not to eat at least three hours before sleeping (also good to try and limit the amount you drink in this period to reduce the need to urinate during the night)
  • Never drink caffeine after 2pm (or about eight hours prior to sleeping).  (Likewise with nicotine if you smoke – it is also a stimulant)
  • Try and turn off all gadgets and sources of lights such as indicators (see point 1… I mean dark!) – and use a quartz alarm clock
  • Don’t look at my phone or use any gadgets or watch TV an hour before sleep (or look at my email!)
  • Never look at a gadget/phone if you I get up to pee and try and keep the room/toilet as dark as possible – without missing the point 🙂 – while doing so 

How to Get to sleep

Implement the above tips along with your own ideas or practices that work with your routine.  If you are laying in bed and need something to help sleep you also might like to try this: Think back to the start of your day – in detail – what did you do?  Focus on your day moving from one event to the next, reliving each part.  I rarely make it to breakfast before I am off…


Sleep Apnea

Look at this podcast