The Value of Sleep

For many of us, the past year has caused us to adopt bad sleeping habits, struggle to sleep, and not get the prime (8–10) hours of zzzz we need. In fact, 70% of adults say they have been experiencing one or more new sleep challenges since the beginning of the COVID-19 pandemic. There’s even a new term for the pandemic of insomnias — Coronsomnia.

Sleep is vital to our overall well-being but, can also improve how we work. Sleep enhances your learning, can improve your memory, and increases your creativity. Don’t believe me, ask the expert!

Make sleep a priority for enhancing your wellbeing.

Join me in making one small change to regain control of your sleep — see some ideas below…

Tips and tricks for a dream sleep:

• Diet — where possible, avoid eating large meals past 8 pm or 3 hours ahead of your bedtime.
• Reduce your caffeine intake — avoid caffeine at least 6 hours before bedtime. This includes coffee, tea, and even chocolate. Why not switch to herbal tea or decaf?
• Reserve your bed for sleeping — don’t be tempted to work in your bed, allow your mind to associate your bed with sleep.
• Keep active — exercise regularly, making sure to take at least a short walk each day, although avoid doing exercise too close to bedtime.
• Unplug — take at least 30 minutes wind-down time with no phone or technology, finding something else that helps you relax like a bath or reading but, avoid books that are too thought-provoking just before bed.
• Blue Light — avoid too much blue light on electronic devices. Try the app Flux, invest in blue light glasses or try switching on the nighttime mode on your phone to eliminate the blue light.
• Dim the lights — tell the brain it’s time to sleep by lowering the lights. Why not try brushing your teeth by candlelight?
• Practice meditation — deep breathing and mindfulness practices before bed can help the brain to release the stress of the day which sets the stage for better sleep. Try apps headspace or calm to help guide you.
• Eliminate all potential distractions — try using an alarm clock to wake you up and enable you to keep your phone in another room to prevent the risk of it disrupting your sleep.
• Create a sleep routine — having a routine for sleep will get your mind and body used to know you are about to sleep.

Listen and Watch:

Like Ted Talks? Find out why ‘Sleep is your Superpower’ for your brain and your body, by Matt Walker, sleep neuroscientist, and author of ‘Why We Sleep’.

Looking for something new to listen to for your Sunday stroll? Joe Rogan and Matt Walker discuss all things sleep on ‘The Joe Rogan Experience.

Happy Sleeping.