Feeling sleepy? 😴
5 ways to sleep better
How are you? We are continuing our mini-series looking at aspects of wellbeing, considering how we are doing, and pondering on how we can make positive changes in our everyday life.
This week, it’s the body.
Again, you know and I know that nobody could cover all there is to know about this in a blog. Or a course. Or a lifetime of study. So what can we focus on today that will give you some food for thought?
So often I am drawn to talking about movement and food when it comes to thinking about my body, but Dr Sally Bell recently told me that actually the area that most of us don’t want to address and won’t do anything about? It’s our sleep. We refuse to believe that this will make a difference. And yet Sally told me of clients that lost significant weight and boosted their mood just by going to bed at the same time every night, for a month. Sally and I chatted as part of the Everyday Wellbeing course and her insights into sleep were pretty profound.
Here’s a few key points to get you thinking about sleep today.
1. If you consistently cannot wake up without an alarm, or struggle to respond to an alarm, your sleep needs adjusting
2. There are things our body does when we sleep that we cannot do any other way. Like repair and fix cells and fight cancer.
3. Our brain sorts through our experiences and memories when we sleep, aiding our short- and long-term memory because of it.
4. Most people need between 7 and 9 hours sleep – but what’s more important is actually that you go to bed and get up at similar times – with the getting up time being *the most* important of all.
5. Sleep hygiene has nothing to do with germs but is all about how we prepare our body for good sleep – like removal of phones/ screens from bedrooms, not engaging with highly emotive stuff before sleeping (like twitter which is bound to make you wound up), sleeping in the dark (good blinds, eye masks), less caffeine later in day and so on.
Now you can’t attack all of these elements at once, that is unrealistic and unsustainable and just means you end up achieving no change.
I’m currently experimenting with how I use my phone – I’m trying at the grayscale screen function and I have moved my charger so it’s not by my bed. I’d love to hear what you’re going to try.
What one small sleep change could you make?
P.S. This short piece was taken from my time with Dr Sally as we worked together on the Everyday Wellbeing course. She is full of this kind of stuff to help us adjust the relationship with have with our body. Together we cover in much more detail: food and nutrition, movement, sleeping.