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Jamie Simmonds - 29/01/2022

The Power of Sleep

Sleep plays a crucial role in every aspect of your life, affecting brain function, hormone regulation, insulin sensitivity, body composition and coordination.

The Power of Sleep

Here are some ways to get a more restful nights sleep:

1 - A good sleep routine starts from the moment you wake up! Sunlight will suppress melatonin production & increase cortisol which is crucial to get you up and running.

If you wake up before the sun, try a dawn simulator which mimics the light of day instead of just beeping at you!

Try to give yourself a little bit of time to ease into the day and avoid going straight into a state of stress.

2 - Depending on your genetics and other various factors it can take up to 9 hours for caffeine to clear your system, making it hard to nod off at night. So be wary of drinking your coffee too late in the day.

Try to check in with yourself to see if you need a coffee or just want one, if the latter, go for a decaf.

3 - Try not to eat a large meal close to bedtime as your body may find it difficult to settle while trying to digest.

Try having a smaller snack 30-60 minutes before bed. Some foods may even improve sleep quality such as: oats, bananas, cherries, yoghurt, nuts and dark chocolate. Make it something you enjoy!

4 - Wind down and relax. Try and avoid screen time 30-60 minutes before sleep as blue light can effect our hormone levels, releasing cortisol and decreasing melatonin production, which can prevent you from falling asleep.

5 - Sleep cycles are 90 minutes long, so ideally we want to wake up at the end of one and not half way through (that’s why sometimes we feel groggy).

Start by setting yourself a wake time for each day of the week and from here work backwards in 90 minute cycles to set yourself a bed time.

6 - These are easy fixes that go a long way to giving you a better quality sleep!
Aim for a room temperature from 15-19 degrees C, get your bedroom as dark as possible and keep your bedding fresh. Even things like a heavy blanket to feel comfortable and safe make a difference.

Check out the resources we shared or if you know of any others, drop them below.

Sleep tight 😴 💤

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