The average person sleeps for just under 1/3 of their lives; so I think its safe to say it’s pretty important. But have you ever stopped to think how much we actually need? They say not enough sleep is bad. They also say that too much sleep is bad! You can’t win!! Or can you…
How Much Sleep Do We Need?
As you can see above the average adult should aim for about 8 hours each night. But you already knew that right? Unfortunately not everyone can get eight hours of shut-eye. This can come down to a number of reasons.
How To Get A Better Nights Sleep:
For some people it’s not as simple as roll into bed and wake up the next morning feeling refreshed. Unfortunately for others it can take up to an hour of rolling about, 15 different positions and a sacrifice to the Gods to finally drift off. Here are a couple of solutions to help you get that much-needed rest.
Establish A Schedule
I know I know who can be bothered right? Although if you want the perfect sleep this is what you need to do! Establishing regular sleep and wake times is a super easy way to ensure you get sufficient rest and don’t sleep for too long. Believe it or not too much sleep is bad. Trust me give it ago! (No more than 9 hours) Finally it may also be a good idea to find an alarm that DOESN’T have a Snooze button. It may seem crazy, and you’ll defiantly hate yourself for it in the morning, but it will certainty help you avoid lying in.
Create A Routine
A regular relaxing pre-sleep routine is a really good idea. Something very low impact and not stressful. Such as a warm bath or reading a book etc. This allows the body to relax and start to prepare its self to recover during the night.
The Ideal Sleeping Environment
they say the colder the better when it comes to sleeping, although I’m not too sure…Jokes aside the chances are your heating isn’t on at night. Although on the off-chance that it is TURN IT OFF! A chilled environment, dark, quiet and comfortable is essential for a great nights sleep.
Once again it all leads back to exercise. If you haven’t got the idea already you probably never will…Regular exercise tires the muscles and promotes better sleep, amongst numerous other benefits. Seriously are you still not working out?
Give the technology a rest
The blue light emitted by screens on cell phones, computers, tablets, and televisions can interfere with the production of melatonin. The hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep. If you’re anything like me you know its easy to get carried away and spend far to long on your phone. Especially before you go to sleep…
To make sure technology isn’t harming your nights sleep, give yourself at least 30 minutes of gadget-free time before hitting the hay. Even better: Make your bedroom a technology free zone by banishing all technology from the room (Even turning the little power light off the TV).
If you want to find out more about how technology can affect your sleep, make sure to checkout this article from sleepybliss: https://sleepybliss.com/tips-guides/how-electronics-affect-sleep
The Benefits of Sleep:
when we sleep our bodies are in a state of recovery and rest. Every organ except our brain. Whilst we sleep our brain is working overtime. Believe it or not brains activity is surprisingly high whilst we snooze. Without you even realising it your brain is ‘practicing’ in a sense, and practice makes perfect. Crazy Right?
“If you are trying to learn something, whether it’s physical or mental, you learn it to a certain point with practice,” says Dr. Rapoport, who is an associate professor at NYU Langone Medical Center. “But something happens while you sleep that makes you learn it better.”
Whilst our bodies rest our muscles recover, our energy systems recharge and muscle adaptation occurs. It’s a known fact that regular training and sufficient rest is a recipe for success!
As previously mentioned our brains are working overtime when we sleep, it’s coming up with new ideas and scenarios without you even knowing it! This is why early morning brainstorming can sometimes produce the best results. Need some new ideas? Time to hit the hay!
Maintain A Healthy Weight
Researchers at the University of Chicago found that dieters who were well rested lost more fat than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)
This research was limited to weight loss, if your goal is gaining muscle that’s awesome too! In fact sleep allows time for the torn muscle fibres to repair, and this promotes muscular hypertrophy. Put simply Sleep = GAINS.
These are just a few of the many, many benefits of sleep. Who doesn’t love sleep right? The morale of the story is GET ENOUGH SLEEP. Regardless of what you think is so important now, you can do it tomorrow. You body will thank you.