Sleep - whats it all about?
Is going to bed one of your top priorities? Is your sleep restful? Are you always tired in the morning?
It takes 30-60 minutes to fall asleep! But we need 8 hours so that means you need to go to sleep 9 hours before you need to wake up.
Sleep deprivation and low quality sleep causes inflammation in the body by suppressing the regulatory bodies of the immune system. Circadian rhythms tell us whether it is day or night time and as a result cortisol and melatonin is released to tell us what time of day it is. Therefore it is important to spend some time outside during the day but to also spend the evenings in dim lighting. But our homes have bright lights and we are always glued to our phones. This means the body gets confused and thinks its daytime when really we should be preparing to sleep.
Here are some tips on how to prepare to sleep:
1) Eat at the same times in the day – this gives the body predictability.
2) Eat 4-5 hours before sleep. Eating 2 hours before sleep actually disrupts sleep
3) Sugars disrupt your sleep but starch improves sleep quality
4) There are inconclusive results on when to exercise
5) Bright lights and blue lights should be avoided – use red lamps at home!!
6) Wear amber tinted glasses or blue blocking glasses 3 hours before you go to sleep – these can be worn whilst watching a TV too!! These can be bought from amazon for £20
7) Apply a blue light filter to your mobile phone e.g. nightshift which is free in the app store
8) Your house temperature should mimic the outside temperature i.e. the house should be cooler in the evening compared to daytime (if it is 0 degrees outside please don’t make it 0 degrees inside..haha...just cooler than what it was during the day)
9) Get blackout blinds/curtains
10) When travelling take eye masks with you
11) Do not watch any stimulating TV 3 hours before sleep