Sleep is for the weak, or so they say… but one thing we all know is that ‘they’ are often full of shit.
We live in a society that piles on the pressure and bleeds us dry till we’ve basically got nothing left to give (thanks, capitalism). We’re often made to feel less ambitious and less worthy of success if we prioritise downtime and don’t work relentlessly across all areas of our lives at all times.
Well, obviously, that’s a massive crock. Burnout is very real and to be avoided at all costs if you want to stay in tiptop health, mentally, physically and emotionally.
Good-quality sleep is essential, but prioritising it can still be a struggle. And it’s not just about how many hours you get each night. You’ve got to maximise quality at the same time as quantity to be effective during the day.
So, with this in mind, here are five tactics to employ that will help you get the rest you need and keep you fighting fit.
1. Be consistent with sleep
Good sleep is all about routine. Go to bed and wake up at the same time every day for two weeks and you’ll soon see the difference. Aim for between seven and eight hours a night, so work out when you need to get up and go to bed at the corresponding time.
2. Have a hot shower before bed
If you have trouble dropping off or feel like you get light sleep, having a hot shower can help tackle both of these. Heat from the shower causes your blood vessels to dilate, which increases blood flow to the skin.
Once you’re out of the shower, the cooler air helps your core temperature to drop as the blood vessels constrict, lowering your heart rate and promoting relaxation.
3. Reduce blue light exposure
Get away from your digital screens and avoid blue light exposure between 60 to 90 minutes before bedtime, as blue light suppresses the sleep hormone melatonin. Instead, pick up a book, listen to some music or have a nice hot bath to help you relax.
4. Eat carbs!
If you chow down on carbs with your evening meal, two to three hours before bedtime, you can help improve sleep quality. Carbs stimulate serotonin release, which then gets converted to melatonin and helps you get into deeper more restorative sleep stages like REM.
5. Give supplements a go
If you’re really struggling, you can always try supplements like ashwagandha or magnesium glycinate a try, both of which can help relax the nervous system, while promoting better sleep quality, reducing stress and aiding digestion… so there are all sorts of associated benefits!
Bonus tip… exercise is really good for helping improve sleep, releasing endorphins, supporting melatonin production and busting stress. If you want to up your game, give me a call today to discuss personal training in York.