November 26

Top tips on how to get a great night sleep!

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Today I want to talk to you about the ONE thing that could benefit you in so many ways…. sleep!

Many people are aware that lack of sleep can cause us to be irritable and have a lack of focus, but did you know that sleep deprivation can also have consequences on your physical health?

A good nights sleep has several benefits and can boost our health in the following ways:

💥Boosts immunity- Sleep provides essential support to the immune system by enabling a well balanced immune defence.

💥Help weight loss- Studies have shown poor sleepers tend to gain more weight and have a higher risk of becoming obese due to having reduced levels of leptin (the chemical that makes you feel full) and increased levels of ghrelin (the hunger-stimulating hormone).

💥Improves mental wellbeing- Lack of sleep causes us to have low moods and be irritable with long term poor sleep leading to long term mood disorders like clinical depression and anxiety.

💥Balances hormones, increases exercise performance & brain function- Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function

💥Prevents diabetes- Missing out on deep sleep may lead to type 2 diabetes by changing the way the body processes glucose, which the body uses for energy.

💥Bed before 11pm reduces risk of heart attack & stroke- New research suggests that going to bed between 10pm and 11pm is the ‘golden hour‘ to best reduce your risk of heart attack or stroke.

Think about how many hours of sleep you get each night… is it enough and is the sleep quality good? ⚡

If you are not getting 7-9 hours sleep per night we have some top tips on how to get the perfect nights rest:

🛏️ Increasing your natural sunlight or bright light during the day, will help keep your circadian rhythm healthy and improve daytime energy, as well as nighttime sleep quality and duration.

🛏️ Wind down and relax before bedtime. There are many ways to wind down such as having a warm bath, avoiding using electronic devices and reduce blue light 2 hours before you go to bed, writing a to do list for the next day to clear your mind of any distractions and trying some relaxation exercises such as meditation, diaphragmatic breathing or yoga stretches.

🛏️ Keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.

🛏️ Don’t consume caffeine late in the day, did you know that 50% of the caffeine you consume cam stay in your system for up to 8 hours!

🛏️ Reduce alcohol intake. Having a couple of drinks at night can negatively affect your sleep and hormones, it’s also known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns. A recent study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.

🛏️ Go to bed when you’re tired, and allow your body to wake you in the morning (no alarm clocks allowed!)

🛏️ Ensure you have a tidy and clean bedroom that is well ventilated. This will improve air quality, clear your mind and provide you with a comfortable bed to sleep well.

🛏️ Exercise regularly. Exercise is one of the best science-backed ways to improve your sleep and health.

A solid night’s sleep is essential for a long and healthy life!

We really recommend you try our top tips to wind down in the evenings and hope you see a notable difference within a few weeks 😴


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