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Sleep Routines
Mel Wakeman
Mel talks more about the importance of creating a good sleep hygiene routine in the next video and explains why it is important to step away from your screen in the evening.
The benefits of sleep
Sleep is vital to good health and will help support the immune system and maintain good energy levels. By introducing a consistent bedtime routine, we can help ourselves move closer to achieving the benefits of a good night’s sleep listed below.
Increased energy and reduces fatigue
✓ Improves the function of the immune system
✓ Improves our level of concentration and focus
✓ Increases our capacity to learn new things
✓ Supports our memory better
✓ Reduces stress levels
✓ Can improve mood
✓ Can motivate us to move more and do more
✓ Helps us to make healthier food choices
✓ Reduces our risk of developing type 2 diabetes
✓ Reduces our chances of being overweight
✓ Increases our life expectancy
Top 10 Sleep Hygiene Tips
1
Get active! Inactivity is linked to poor quality sleep. It does not need to be something exhausting; gentle movement outside in green spaces can boost your serotonin levels.
2
Avoid caffeine after 3pm. It can stay active in your system for over 7 hours.
3
Have a 30-60-minute wind down period to help your body prepare for sleep. Turn down the lights and switch OFF electronic devices (or use a blue light filter) because this all lower melatonin; a hormone we need to sleep.
4
Our body clock loves routine! Adjust slowly to one that works for you and be consistent.
5
Listen to music, audio books and certain white noises to soothe you to sleep (ASMR sleep whispers).
6
Run a warm bath an hour before bed. Scents such as lavender and geranium are naturally calming. Passionflower, orange blossom, chamomile and peppermint can help with relaxation and sleep.
7
Listen to music, audio books and certain white noises to soothe you to sleep (ASMR sleep whispers).
8
Avoid going to bed hungry, feeling too full or eating too late.
9
Create a dark, quiet sleep haven. Leave your phone downstairs, get rid of the TV and any other unnecessary electronics.
10
Keep your bedroom cool (16-18°C); turn down the heating, open the window or use a fan.