How often do you have sleepless nights? Our health coach, Safia, is here to explain the importance of a good night’s sleep, and some tips for how to get them more regularly.
Virtually everyone I know, including myself, has experienced the negative effects of a bad night’s sleep: grogginess, crankiness, lack of focus and a host of other nasty feelings that hover over your body and mind the entire day. When a bad night’s sleep turns into a week, then a month, then a few months, serious problems abound. Chronic sleep deprivation and insomnia are very common issues that have devastating long-term consequences to your overall health, just take a look at the infographic to see the effects.
Make getting enough sleep a priority. Follow these simple steps to significantly improve your nights (and days, and health in general):
- Wind down at least one hour before your go to bed: Start slowing down and sending the signal to your body and mind that it’s time to relax and prepare for bed time. Put your electronic devices as far as possible from your brain, preferably in a different room or in a drawer. Stop working, strategizing, or worrying about your to-do list an hour before bed. Your brain and body need deep and relaxing sleep to repair and reset. Sacrificing this essential component will not make you more productive.
- Build a sleep routine: Many people don’t know how to take themselves to sleep at night, especially in big active cities. If you need 7 or 8 hours of sleep to function optimally, and have to wake up every morning at the same time, start counting backward to establish what time you need to be asleep and then add an hour to be in bed. For example: if you need to wake up every day at 7am and need 8 hours of sleep, you need to be asleep by 11pm and should plan on being in bed by 10:30pm at the latest if you have no difficulty falling asleep. Getting your beauty sleep will change your morning energy and the whole dynamic of your day.
- Improve your sleep hygiene: Stop hydrating 2 hours before bed; don’t check your emails in the middle of the night if you happen to wake up (yes I know the temptation is big!); avoid alcohol during the week; make sure the temperature is right in your room; go to bed at the same time every night as much as possible.