Hi Friend,
So how did you go analyzing your own sleep patterns, did anything come to light for you?
Now full disclosure many things can disrupt our sleep, some we can change or improve… But there are two main things that maybe we cannot have control over.
1. Shift Work 2. A newborn baby
These two will definitely hinder the quality of sleep and is a whole other area to touch base on. So if this is you, take what info resonates with you at this point in time.
The amount of sleep is important as well as the QUALITY of the sleep itself.
There are many types of sleep trackers out there now if you want to delve a little further, in a nutshell, how do you feel you can get through tasks the following day.
If we are tired brain fog is real, think about it, how many GOOD decisions do you make when you are tired?
When we are sleep deprived we tend to…
Lose cognitive function - ever bumped into a coffee table that has been there forever when tired
Get increased hunger and appetite, tending to reach more for calorie rich foods - ever reach for things not usually in daily food intake when tired
Get decreased feelings of food satisfaction after eating - eat the whole packet of something instead of a few bites
Lose the ability to focus - ever find yourself re-reading things or not having the mental capacity to start them at all?
Potentially be a danger behind any moving vehicle
Having poor decision-making ability
increases your likelihood of infection, and reduces your response to flu vaccine.
The list can go on but you can see where I’m going with this.
So how can we improve the Quality of sleep?
Take a look at the list below from the National Institute of Health and see which ones are a culprit in your evening.
Stick to a sleep schedule
Exercise is great, but not too late in the day.
Avoid caffeine and nicotine.
Avoid alcoholic drinks before bed.
Avoid large meals and beverages late at night.
If possible, avoid medicines that delay or disrupt your sleep.
Don’t take naps after 3 p.m.
Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
Take a hot bath before bed.
Dark bedroom, cool bedroom, gadget-free bedroom.
Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.
Don’t lie in bed awake.
Take this week to analyze what might be hindering your sleep quality. Next week I’ll be delving into ideas for your own sleep routine. Cheers, Nikki
Stay curious and remember “We don’t stop playing because we grow old, we grow old because we stop playing” - George Bernard Shaw
If you know someone who could benefit from this blog, please share it with them.