We truly believe that sleep is the #1 pillar for optimal health and performance.
Without adequate sleep, your body doesn’t function as it should, your moods are irregular, you do not have the energy to exercise or to fuel your body correctly, your overall health and lifespan takes a hit, you actually accelerate neurodegeneration.
In a nutshell - if you do not get enough high quality sleep, everything in your life is affected.
Picture this scenario: you have a bad sleeping pattern and you stay up late most nights on your phone or on Netflix - you wake up feeling exhausted, there’s traffic on the way to work, coffee is not helping, you do not feel like going to gym, you could not be bothered to make or pack lunch and everything is irritating you. That doesn't sound fun does it? Now imagine that scenario if you got a great night's sleep by implementing great sleep habits and you woke up feeling refreshed and ready for the day - completely different.
Sleep is essential and that’s why we are going to give you five ways to improve your sleep.
Put away the distractions
It is so easy to get stuck scrolling through social media, putting the television on or working right up until you physically cannot anymore, and it is not ideal. Even though you may find that you get tired from all of this, it does affect your sleep.
Have you ever heard of blue light that comes from your gadgets? Well that light interferes with your body's ability to prepare for sleep by blocking melatonin, a hormone that makes you tired. It is recommended to put your devices down 2-3 hours before bedtime. By doing this you are giving your mind time to shut down and unwind from the day instead of taking in more information. 1
Exercising has many benefits, but one cannot deny how much it improves sleep. When exercising you are switching your mind to focus on a different task instead of the stress of work or the day. You are using energy and your body needs to restore that energy through resting. Remember to not exercise too close to your bedtime and this could do more harm than good. Often right after we move our bodies, we tend to have an increase in energy and it could be tough to shut down and wind down shortly after.
Have a sleep schedule
We know that this is not possible for everyone, but if you can follow a schedule we highly recommend it. Have a night routine where you have your dinner, you switch off all devices, you grab a book and your lights are off at a certain time. Your body will easily adapt to falling asleep at the time that you set and waking up seven or eight hours later. It may not be easy at first, but you will adjust as long as you keep doing it.
Many people have trouble sleeping because they simply just cannot because their days are either too stressful or their mind cannot shut off at night. If you are one of those people we recommend incorporating either exercise into your day if possible, meditating, journalling or speaking to another person. It is important to know how you let go of stress and get your feelings out of your body because it impacts your sleep more than you can imagine.
Take note of your environment
Our last tip for you is to look around your bedroom and really take a good look at it. If your space is cluttered, messy or busy - you may not realise it, but it does have an impact on you. Another thing to note is your environment outside of your house. Do you live on a busy street? Does your neighbour have a dog that is barking? Is there an external factor keeping you awake? If your answer is yes to any of those questions - start brainstorming ways that you can make your environment more peaceful and comfortable.
We’re going to say it again, but we cannot emphasise just how important sleep is for you both mentally and physically. Our challenge to you is to start implementing the points above and get at least seven hours of sleep every night because it will do wonders.
If you want a little boost to your sleep routine, you can check out Calm, our adaptogen and nootropic infused sleepy hot chocolate here.
1. Salamon, M., 2020. Sleep and Blue Light. (online) WebMD. Available at: https://www.webmd.com/sleep-disorders/sleep-blue-light#:~:text=Exposure%20to%20all%20colors%20of,melatonin%20that%20makes%20you%20sleepy. (Accessed 15 March 2022).
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