I usually get 7 hours of good quality sleep each night, although I know I can function effectively on as little as 4 hours, should I need to.
Why do I mention 'good quality' sleep? Because not all sleep is created equal!
Sleep is vital to allow our bodies to rest, repair, and rejuvenate. It goes hand in hand with a positive psychology, daily physical activity, and optimal nutrition - the three areas that I cover within my business Optimal You.
Sleep is often an area that is overlooked when considering lifestyle improvements, and is definitely something that can have huge bearing upon not only your level of energy or tiredness throughout the day, but also upon your ability to perform, your general well-being, and overall health.
Poor quality sleep can be linked to hormonal imbalances and a resultant likelihood of weight gain, higher body fat percentage, and greater risk of obesity. You are less likely to be active during the daytimes if you are feeling tired, and increases in body ghrelin, and reduced levels of leptin, mean you are more likely to have a big appetite on days that you have had a poor sleep. Sleep also helps keep cortisol - the stress hormone associated with stomach fat - in check.
Getting in tune with your own body's sleep cycle - or circadian rhythm, is a first step in achieving quality sleep. You should aim to go to bed at the same time each night, and get into a routine of getting up at the same time each morning. Circadian rhythms are actually also indicative of whether you are a morning person or a night owl, and can even determine whether you prefer to exercise early, or later on in the day.
I choose to go to bed between 10-11pm and rise at 5-6am. I love mornings, and always find I get so much done during the peace and quiet when some people are still sleeping. I love to run at this time, watch the sun rise, or get on with important work which will give me a head start on the day.
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| I caught this cloudy sunrise on my run this morning - 5 miles tempo (comfortably hard). |
For a good quality sleep, good sleep hygiene should be practised. Look to make your sleeping environment as relaxing as possible, and keep the bedroom for sleeping (and sex), rather than for watching television, or playing computer games. It is advisable to reduce the amount of electrical devices near to your bed while you sleep, to reduce the likelihood of symptoms associated with electromagnetic hypersensitivity, and allow a restful sleep.
It is thought that microwave transmissions, and blue light from mobile phones, tablets, and laptop computers, may be disruptive to sleep patterns, and so should be kept away from the bedroom, and if possible, out of the bedroom completely. Instead look to soft lighting such as lamps and candles, and choose to read or meditate before bed rather than using electronics.
I take 500mg of magnesium before bed, and sleep with my phone plugged in on the other side of the room - something which will help you when your alarm goes off, if you often find mornings a challenge!
Try choosing a restful sleep environment for one week and see how you feel.
Thanks,
Niyc xx
