The benefits of a good night sleep
The best is the laboratory of restoration for our body. When we sleep the process of healing and detoxifying takes place. If you want to flourish when you're awake, then it's important to start to flourish when you sleep. It's a critical component of building excellent health. Below we've included some simple, practical strategies that will help create the best atmosphere for a good night sleep.
Tips for a good night sleep
Create an evening routine Have you noticed how long it takes Usain Bolt to slow down after he crosses the finish line of a 100m race? It takes a while. It's impossible for him to jump from sprinting to stopping in an instant, and it's impossible for you to go from 'on' to 'off' in a matter of seconds. Give yourself an hour routine that includes putting your phone, emails and activities that keep your mind pumping away, and focus on more relaxed things like having a chat with your partner, drinking a caffeine free tea and doing some reading. As you start to slow down, it gets you prepared to completely stop for the night as your head hits the pillow. Have a bedtime and a wake-up time to get your body into a rhythm.
- Stop the screen time Your phone, laptop, television and most screens emit a light that's not good for helping you switch off your brain and slow down your process of getting to sleep. Turn it off an hour before bed.
- Keep the room cool and dark 15-18 degrees Celsius seems to be the sweet spot in terms of temperature for most people. Try to keep your room as close to that as possible to make yourself most comfortable. Any added light in your room can limit your ability to reach a deep sleep. So look around your room and make sure there's no unnecessary light being let in. Street lights, hall lights, computer and television screens. Get rid of it.
- Avoid caffeine Coming from Melbourne, we understand that it sucks to have limits placed on what hours you're allowed to drink coffee. But this one is important. As caffeine is a stimulant, and it blocks out our sleep neurotransmitters, it's important we keep it as far away from the bed as possible. Obviously, caffeine is in many teas and soft-drinks as well, so if you're having trouble sleeping, make sure to cut these drinks out of your afternoon schedule.
- Keep it quiet Ok, this one is obvious. Noise makes it hard to sleep. Do your best to keep your room as quiet as possible.
- Sex and sleep onlyDon't confuse your bedroom with your office or a cinema or a place where you go to listen to podcasts. Your bed is for sleeping and sex. If you start blurring the lines on what this space is for, it becomes a place that we treat like every other part of our life. Treat it as a sanctuary. A place where you know what you're going there every time your there. Teach your brain to understand the reason that you're in there.