In the hustle and bustle of modern life, sleep often takes a backseat to our ever-growing to-do lists.
We sacrifice those precious hours of rest in favour of more work, more entertainment, or simply scrolling through our phones.
Yet, sleep is not a luxury; it’s a necessity.
It’s the cornerstone of our well-being, affecting every aspect of our lives, from our physical health to our mental acuity.
So, why is sleep so important?
Think of it as the body’s time to recharge. It is important for many reasons:
- Repairs the tissues, consolidates memories and regulates hormones like cortisol, testosterone, growth hormones, and those that are involved in appetite control.
- Getting enough quality sleep can boost our immune system, improve mood, and enhance cognitive function
- Allows your body to regulate stress, which helps lower inflammation, and regulates hormones (which then, in turn, leads to better overall health – fat loss, glucose metabolism, motivation, etc.)
Each of these things will seriously improve your day-to-day function and will complement the physical work you are putting in each day at the gym!
How much sleep do you need?
The answer varies depending on age and individual factors. Generally, adults should aim for 7-9 hours of sleep per night.
However, it’s not just about the quantity; quality matters too!
And as always – Consistency is key!
Establishing a regular sleep schedule, even on weekends, can help regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.
5 Strategies to Improve Your Quality of Sleep:
- Consistent Bedtime: Set a bedtime and stick to it, even on the weekends! This helps regulate your internal clock and ensures a more restful sleep.
- Morning & Night Routines: Establishing calming rituals before bed can signal your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation. Similarly, having a consistent morning routine can set a positive tone for the day!
- Limit Caffeine Consumption: Caffeine is a stimulant that can interfere with your ability to fall asleep and stay asleep. You should avoid consuming caffeine-containing beverages like coffee, tea, or soda in the late afternoon or evening.
- Watch Screen Time: The blue light emitted by electronic devices like smartphones, tablets, and computers can disrupt your body’s natural sleep-wake cycle. Limit screen time at least an hour before bed, or use blue light-blocking glasses to minimize the impact.
- Create the Ideal Sleep Environment: Your bedroom should be a sleep sanctuary. Keep it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and consider using blackout curtains and/or a white noise machine if needed!
These are just a few things to consider and if you’re not doing them, they might be great things to start implementing into your day-to-day.
As we know when it comes to building new habits we want to start very small.
Don’t try to change all of these things tomorrow, but start by picking one area you think would be the easiest to change and focus on that for a few weeks.
Once that becomes a habit (so easy you don’t have to think about it), work on the next strategy!
