How to Sleep Better
- Simple tips to help
- Feel for more energised
SLEEP
We all know the importance of getting enough sleep. However, life often gets in the way and it can be difficult to get anywhere near the "recommended" 8 hours of sleep. So why is it that we would rather sleep less, be less productive and feel at a level less than optimal, all for the sake of trying to achieve more in the short-term?
The good news is that it is not too late to change your habits. Personally, I have noticed a significant difference in my health and wellbeing through gaining an extra hour of sleep in the evening. It certainly takes a behavioral adjustment in order to achieve this but over the longer term it is definitely more beneficial than staying up later.
Having been reading up on the topic of sleep, there are a couple of excellent suggestions that I could give you in this article. I have narrowed it down to the better ones.
MOOD
Before going to bed, you should be in a consistent routine. This should be devoid of technology and involve relaxation, ideally reading or anything of light mental stimulus. Exercise, if possible, should not be left until late in the day.
You should be looking to sleep when you feel tired. on the other hand many people wait until they're feeling tired before they begin there pre bedtime routine (normally involving getting up and brushing teeth etc). This is actually counterintuitive as it begins to work in the body up again rather than unwind.
Plan ahead and ensure you're ready for sleep.
UNWIND
If you're struggling to nod off then I would firstly recommend checking your routine.
Your body should become relaxed before going to sleep. The room should also be dark, as much as possible and quiet. There are numerous mindfulness and sleep inducing apps that are available free of charge. My personal favourite is the Stop, Breathe and Think app due to the fact it personalises the routine for your needs. You can be sleeping in around three minutes with the sleep inducing session.
There are hundreds of additional sessions which can be recommended after a short initial questionnaire to test how you're feeling and what you need.
Obviously before bed, your heart rate should be lowered and you should be looking to induce tiredness. The recommended eight hours per night will vary per person and due to numerous factors so it's difficult to schedule this.
In my opinion, it's far easier to go to bed earlier than try to solely wake up sooner.
I would prioritise a solid routine and aim for consistency of alarm call time. Once you're in a routine, it's easier to decide how much sleep you really need.
GAUGE
The best indication as to how you have slept is how you feel at 10am. This is when the body should be fully awake and will give you an indication as to how you're feeling.
If you're feeling tired and sluggish, then you haven't had enough sleep and it's time to evaluate your routine.
It will change depending on your circumstances and training routine. Every training plan that I create is personalised to preferences and goals.
For more information about the RYPT app visit www.trainerize.rypt.com
Ross
Owner RYPT
