It is truly astonishing to realise the impact of compromised sleep, on so many levels. It is paramount to prioritise our daily lives, to do all the things that we deem important and of value – and to also prioritise sleep. Let us understand the impact of ‘going to bed 30 mins later’ due to other distractions, a mismanagement of time, being too lazy to get into bed, not wanting to go to bed yet to compensate for a lack of time in the day for oneself.
‘30 mins later to bed’ consequentially then has a detrimental knock-on effect to our brains, memory, moods, performance, immune system – ultimately our well-being.
If you are serious in making a commitment to your wellness, then include Health Hygiene to your routine, starting today:
Water (pure) – little and often, through-out the day (if you suffer from prostate and or bladder control problems, stop drinking 90 mins before you go to bed).
Breathe – close your mouth, breath through your nose and be grateful for any opportunity of clean air. Sleep with your mouth closed.
Nutrition – healthy, fresh, based on demand and need, not what you crave. Anything that is in a container, think twice. Anything with a long expiry date on, think thrice. Prepare and enjoy making meals; be pro-active, make more and pack your lunch for the next day.
Sleep – 7-9 hours/nightly, without an exception, is the golden rule for ALL. Sleep in a ventilated, cool, dark room.
How to sleep well?
Wind-down at night; conversations, lights, media.
Learn to disconnect before dinner time and then remain disconnected – tomorrow is another day.
Dinner at least 2 hours before bedtime, 3 hours even better. Eat well.
A conscious drinker (alcohol, caffeine & sugar) derives so much more from life – on all levels. Regulate yourself and tame your habits.
After dinner, head to your room, prepare your room: Tidy, put away, get out what you need for the next morning if that works for you.
Prepare your bed: Switch your bedside table light on, if necessary, and switch off all the main lights.
Open your window, slightly.
Place your glass of water next to your bed.
Switch your alarm on, plan to sleep for 8 hours.
Clean your teeth, wash your face, shower/bath if that is what you do.
Then, do what you enjoy doing (television, reading, chatting).
Go to bed when the clock says it is time, over-ride any other distraction or temptation and if your body temperature falls before the allocated time, then go to bed, your circadian rhythm informed you that you are ready to sleep.
When on holiday, when there is no clock and no ‘reason’ to have to get up, not intoxicated by alcohol – what does your body naturally do when you are not dictated by external factors?
It’s important to also note that you may have periods in life where 7 hours of sleep is difficult through no fault of your own – new parents, light sleepers etc; however, this can be overcome during other periods in life when 7 hours or more sleep becomes more realistic or attainable – when lifestyles change. Grasp the sleep when you can, it could be life changing.